Category Archives : RFT


WOD: “Partner 7RFT” -Fri 11.14.14

Skill: Rope Climb

 

WOD: Partner 7RFT 

8 Front Squats (155/95)

10 Burpee Box Jumps (hip needs to come to full extension) (24/20)

20 Weighted Crunches (45/25)

10 SSJ (2 for1)

30 min cap

 

*While one person is working on the 7RFT, the other person is performing 3 rope climbs.  Switch and pick up where your partner left off on the 7RFT. 

 

 

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WOD: “Barbell Complex and 5RFT” -Tues 10.28.14

Skill:  EMOM for 6 rounds complete 3 Snatches into 3 OHS (unbroken) (min 0,1,2,3,4,5)

 

WOD:  5RFT

2:30 on/ 1:00 off 

 

7 Snatches (135/95)

25 Wall Balls (20/14)

100 Double Unders (mod: WJR)

10 Air Squats (quickly)

27 min cap

 

*Every 2 min and 30 seconds you are to stop and rest 1 min. Pick up where you left off until you complete 5 complete rounds of the above work. 

*The goal is to complete 5 rounds. You must take a minute break every 2 and 1/2 minutes. 

 

Work intervals 

0.00-2:30

3:30 – 6

7:00 – 9:30

10:30 – 13

14 – 16:30

17:30 – 20

21:00 – 23:30

24:30 – 27:00

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