Starting this week: May Specialties at 5pm
Monday- underground strength, heavy stuff and less frequently used movements, usually not for time.
Wednesday- endurance, each day will have some run row and/or bike, with some strategy and technique. Athletes will HAVE to be able to run to attend these, sorry Andy and other!
Sunday May 7 tennis get together 10am-noon, for CFM members
AC will run a fun doubles “game” of 3 minute AMPAP (as many points as possible) A blog post will give directions and details. Sign up on the board… it is at Trishas house out near Malibu Creek Park.
Peter on a sunrise trail run… Zuma Canyon, Malibu, Calif.
Monday’s WOD at 6, 7, 9am then again at 4 and 6pm
Turkish get ups and handstand warm up
Four rounds, each for time, of:
Rest as needed between rounds
Post fastest and slowest 500m time AND cumulative row time to chalkboard/journals/PR board
Monday 5pm Specialty for May- Underground Strength
Roped sled PULL
Axel bar push press
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.
5pm Tuesday Open Training Hour
Notice the “to do” list on the board… encourage athletes to do one test that is listed on the board and to write results to white board. Write name on chalkboard too. Continue to try and fill in data on whiteboard.
Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many unbroken rounds as possible in 30 minutes with 50/35kg barbell of:
Deadlift 5 reps
Power clean 5 reps
Back squat 5 reps
Shoulder to overhead 5 reps
Front squat 5 reps
Barbell cannot rest on the ground at any time during the 25 rep cycle. Incomplete rounds do not count, if the bar rests on the ground the round is over. Rest as needed between rounds.
Wednesday 5pm Specialty for May
Endurance WODs Row, Run, Bike Plus
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a running clock (for 12 minutes) complete max total reps:
1 minute of hang squat cleans, 40/25# DB
1 minute of burpees with lateral jump over both flat DB
1 minute of toes to bar
2 minutes of each movement above
1 final minute of each above
Post total number of reps completed to chalkboard/journal
Thursday 5pm Open Training Hour
Again- try and get something done from the list
Friday’s WOD at 7 and 9am, 3 and 5pm
“Oh, this is going to be fun”
Three rounds for time of:
28 butterfly sit ups
28 KB swings USA (24/18kg)
28 KB goblet walking lunges
Post time and load to chalkboard/journals (post last Friday’s time as well!)
*Compare time to last week Friday’s WOD- and you hopefully noticed that this is the exact same rep count and movements as that, but done as a three rounder instead of a 7 rounder with decreased work load each round (in the form of declining reps). Use the same load and scaling as last Friday if you completed it in 12 minutes or less. If not, have coach assist you with scaling to complete in just under 12 minutes.
Two sets of thrusters, each for max reps (from the rack)
Use 85% of heaviest thruster load from last Wednesday’s WOD!
Rest as needed after completing first set
Post load and totals for each set to chalkboard.
Saturday 9:30am group/team/partner WOD