02.04.11 "Dead Reckoning"

Friday, February 4
“Dead Reckoning”
CFFM WOD
3 rounds for time of
Deadlift x 10 @ 155#/275#
Burpees x 25
Double Unders x 50
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CFFB SWOD
Bench 8 x 3 @ 75% 1-RM w/:45 sec rest
One Arm Dumbbell Rows 3 x Max Reps, AHAP
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CFFB DWOD
“The Ensign”
AMRAP in 3 minutes of
3 x Power Clean @ 155#
6 x Pushups
9 x Air Squats/Ring Dips
*Perform air squats on rounds 1, 3, and 5. Perform ring dips on rounds 2, 4, and 6.
*6 rounds resting 1-minute between the 3-minute rounds.
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CFG Prep, Phase III, Wk 5
1.) ROM Drills & 1 mile warm up run
2.) WOD (For time/100%) 1,000M row + 50 x Thruster (95#) + 1,500M row + 50 x Burpees + 2,000M row
3.) Interval Sprints 8 x 200-m every three minutes