Half Marathon prep WOD #12

5 Rounds of...


8 Chest to bar Pullups
8 Dips
10 Front Squats @ 95/65 lbs
10 Toes to Bar
15 Situps

Monday Half Marathon prep WOD # 11

Sorry for the late post this was Monday's WOD


Cleans
3-3-3-3-3

rest 10 min then...

Row 1 min
30situps

Row 2 min
20 sit ups

Row 3 min
10 situps

Half Marathon Prep WOD #10

CFE WOD
5k Time trial

Half Marathon Prep WOD #9

CF WOD
5-5-5-5-5 Thrusters
Adding weight each round

Rest 1-15 min

15-12-9-12-15
Sumo Dead lift High Pull 95lbs
Wall Ball shots 20lbs 10ft Target

REST DAY!

REST
Drink 8 beers today and have an adventure!

Half Marathon Prep WOD #8

CF WOD
AMRAP in 20 min of...

5 Strict pull ups
7 Dumbell Press
9 Box jumps ( jump from 1 foot away from box)

3+ hours after

CFE WOD
1X1 10 rounds all out efforts.
Row/Run 1min...rest 1 min

Half Marathon Prep WOD #7

The Bear Complex:
5 Rounds of 7 reps of this sequence
Adding weight each round :)
Rest as needed between each round. 

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

= 1 rep

Half Marathon Prep WOD #6

CF WOD
12 rounds of
5 Dumbell Thrusters (pick a challenging weight)
7 Back extensions
9 Sit ups

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

CFE WOD
5 x 1000m with 90 second recoveries between rounds

Half Marathon Prep WOD #5

CFE WOD
Run 15 min ...like they are giving away hookers at the finish line!!!!!!

Half Marathon Prep WOD #4

CF WOD
Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec) Between Lifts

Rest 5-10 min

4 Rounds For Time:
10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
10 Burpees, Max Height Jump on each Rep.

REST

Rest today...

Half Marathon Prep WOD #3

CF WOD
Use 25, 45, or 65 pound dumbbells or KB. Use one of the C&J dumbbells or  KB as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

CFE WOD
Run
400m x 4 @ 1min 41sec or less

Half Marathon Prep WOD #2

CF WOD
Adding weight after each set , perform the following
Back squat 7-5-5 rest 3 min between sets
Power Clean 5-5-3-3 rest 3 min between sets
Press 3-3-1-1 Rest 3 min between sets

Half Marathon Prep WOD #1

CF WOD
3x5 Weighted Pull Ups Rest(180sec) between sets
Rest 5min
4 Rounds,  Rest (60sec) between Rounds
15 pull ups
25 Double Unders
2 Dead lifts @ 90%

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
CFE WOD
Choose ONE of The Following Sports:
 Run or C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Saturday WOD @ Rimkus Park
CFE
Pose Drills and skills

Rest 10 min

Then

4 rounds
5 Parallette pass throughs
10 Push ups
10 Pull ups
100m sprint

See more photos HERE

10minutes of jump rope.

rest 90 sec

3 rounds of
15 Body weight deadlift
20 box jumps (24in box)

Start the jump from1- 2 ft from box
rest 90 sec between rounds

Humble start

WOD
4 rounds of
400m run or row
15 pushups
20 situps

WOW that was a humbling return to using my legs again on the rower!

Push/Pull

WOD
10 9 8 7 6...1 of
Pushups
Pullups

A lil easy but trying to get back into the kip of thangs!

WOD
4 Rounds
25 Squats
20 Skips
30 sec plank
10 False grip ring rows
5 Push ups



My handicap WOD :P
AMRAP in 10 min of...
5 Scaled muscle ups
15 sit ups

Saturday breakfast

CFE WOD
Run 800m for time

What is Pose?
Pose skills and drills

CF WOD
5 Rounds for time of...
50 Single skips
15 KB swings
10 Ring rows
5 Burpees

CF Scaled WOD
5 Rounds of...
20 Squats
15 Side jumps over parallette
10 Sit ups
 

REST!

Rest day...enjoy :)

CFE WOD
Tabata row
20:10 x 8
20 secs on 10 sec rest

3 + hours later...

CF WOD
 4 Rounds of
10 Dead lift 35/45 lb kb
15 Sit ups
20 Push ups

CFE WOD
8 rounds
200m row
rest 90 sec between rounds

 3 + hours later...


CF WOD
Row 400 meters
21-15-9 reps of
KB Swings (24lb/16lb)
Sit ups
Run 400 meters