Category Archives : RFT


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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WOD: “Strength & Kind of a 7RFT” -Tues 10.7.14

Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style:

Skill the Shoulder to Overhead:

For 5 rounds:  Every 30 Seconds 2 Shoulder to Overhead (0,1,2,3,4)

Skill the Front Squat:

For 5 rounds: EMOM 5 Front Squats (0,1,2,3,4)

 

WOD:  Kind of a 7RFT 

Every 3 minutes for 21 minutes perform 1 Round of:

10 Front Squats (135/95)

8 Shoulder to Overhead (135/95)

16 ABMAT Sit Ups

8 Box Jump Overs (30/20) – No hip extension needed but it needs to be a box jump. It can be performed forward facing or lateral

= 1 round

 

Goal: Choose a weight that will allow you to complete the 1 round in under 3 minutes. Ideally, you would like to get about 30-45 seconds rest each round. 

If eventually you cannot perform one complete round in the given 3 minutes then it in essence becomes an AMRAP from that point forward. 

*We are recording how many rounds you complete. If you complete every round in under 3 minutes then you have successfully completed the workout.  If eventually you cannot complete the round in under 3 minutes then keep track of many many rounds and reps completed within the 21 minutes. You only have to keep track if you fail to complete the round in under 3 minutes

 

 

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