Let the rebuild begin :: week 1

20181002
SWOD
Deadlift 5 – 3 – 1 x 2
1 minute between 5 – 3 – 1
and 3 mins between sets

WOD
3 Rounds for time:
400m Run / 300m Row
15 Box Jump / Step Ups
10 Push Ups (12 min time cap)

20181003
SWOD
Overhead Squat 3 – 3 – 3 – 3 – 3

WOD
3 Rounds for time:
40 jumping jack
30 air squat
20 push up
10 burpee
1 minute plank

2018104
SWOD
DB Goblet Squat with Increasing weight
9 – 6 – 3

WOD
7 rounds for reps
1 minute of Muscle Snatch 75#
1 minute of OHS 75#
1 minute of Burpee over bar
1 min Rest

20181006
SWOD
DB Shoulder Press 3 x 10

WOD
200m run
Once all athletes have completed …
THEN – AMRAP in 6 mins
7 KB Swings
7 Burpees
14 Air Squats

Rest 4 mins

10 Hand Release Push Ups
Once all athletes have completed …
THEN – 3 Rounds of
1 min Weighted Step Ups (25#)
1 min Strict Press (85#)
1 min Alternating KB Snatch (30#)
1 min Rest

20181007
SWOD
Hang Power Clean 5 – 3- 1

WOD
2500m Row for time

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180310

Completed 180308

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

Results:
250 meters - 0:51
500 meters - 1:51
1,000 meters - 4:03
500 meters - 1:54
250 meters - 0:52
(Total time for 2500 m - 10:31)

 

 

180308

From CFHQ 180308

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

180307

Actually did 180306 …

Warm up:
Row 500m
Then 3 RFT
5 Burpee
5 Sit Up
10 Ball Slam
10 OHS

WOD:
7 min AMRAP
10 Sumo Deadlift High Pull 115#
10 Push Press 115#

SWOD:
10 mins to find 1 Rep Max of
Deadlift

Results:
500m Row in 1:53
3RFT in 6:12
WOD 5 Rounds @ 75#
    NB: Had the number 7 stuck in my head so I did 
        7 reps instead of 10 of each movement
SWOD:  95# x 5 / 115# x 5 / 135# x 5 /
      165# x 3 / 185# x 3 / 205# x 3 /
      215# x 1 / 220# x 1

180306

From CFHQ 180228

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.