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SouthOrlandoCF

May 26, 2017

Run 800m

Group Dynamic

Skill/Strength: 12 min EMOM
1 Power Snatch
1 Hang Squat Snatch
*Work on technique, go up in load as needed.

WOD: For Time
10 Bar Muscle Ups (15-20 Strict Pullups)
20 Burpees
30 Toe to bar
40 Body weight Deadlifts
50 Wallballs (20/24)
60 Kettlebell Swings (53/35)

SouthOrlandoCF

May 25, 2017

Bike for 2 mins

Group Dynamic Warmup

Skill: 15 min EMOM
1 - Farmers Carry 100ft (2-70's/2-53's)
2 - Hollow Rock Hold - 45 secs
3 - Handstand Hold - 30 secs

WOD: For Time
100 Double Unders (3:1 Singles)
400m Run
100ft Overhead walking lunge (45/25)
400m Run
100 Double Unders

SouthOrlandoCF

May 24, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength: Push Press x 3 reps
10 rounds every 1:30
*Use a moderately heavy load that you can do all three reps without failing but still is challenging by the 3rd rep each time.

WOD: 12 min AMRAP
8 Chest to bar pullups
12 Med ball cleans (20/14)

SouthOrlandoCF

May 23, 2017

Run 400m

Group Dynamic: 4 rounds of 15 seconds of
Plank
Superman
Right sided plank
Left sided plank

Coaches choice for dynamic warmup after above

Strength/Skill: 2 position power clean x 3
- Below the knee
- Above the knee
*Go up in weight after you successfully complete that load

WOD: 16 min cap
50-40-30-20-10
Box Jumps (24/20)
Hand Release Push Ups

SouthOrlandoCF

May 22, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength: Front Squat
Build to a heavy set of 3

WOD: 5 Rounds - 12 min cap
5 Power Snatch (115/80)
10 Overhead Squats (115/80)
20 Situps

*Overhead Squats must be unbroken.

SouthOrlandoCF

May 19, 2017

Warm Up

WOD:

SOCF Monster Mash w/ Running Clock

12min AMRAP
3 Rope Climbs
12 Slam Balls, 25/20
12 Hand Release Push Ups
1 Power Clean, 225/155

*Rest 5min

For Time:
21-15-9
Back Squat (from the ground), 155/105
Sit Ups

*10min Cap

*Rest 3min After 10min Cap

10min AMRAP
100m Slam Ball Run, 25/20
50 Double Unders
20 Deadlift, 155/105
10 Burpee Over the Bar

SouthOrlandoCF

May 18, 2017

Warm Up:
500m Row
3 RNFT:
5 Pull Ups
10 Push Ups
15 Squat

Skill/Practice:
10 EMOM
Pistols
Muscle Up

WOD:

5 RFT
400m Run
10 Push Jerk, 135/95

*20min Cap

SouthOrlandoCF

May 17, 2017

400m Run
Dynamic Warm Up


Strength: 20min Find Heavy 3 Rep Back Squat

WOD:
30 Wall Ball, (20/14)
30 Front Rack Lunge, (115/85)
100 Double Unders
20 Wall Ball
20 Front Rack Lunge
75 Double Unders
10 Wall Ball
10 Front Rack Lunge
50 Double Unders


* 18min Cap

SouthOrlandoCF

Happy Bday Angela!

Warm up
500 m row
2x
10 PVC OHS/Pass Throughs/Windmills
20 mountain climbers
5 bend and reach

Strength
Power Snatch
*15 minutes to find a heavy single

WOD
4 minute AMRAP
250 row
10 burpees
20 DB snatch (50/35)

4 minute AMRAP
200 meter run
10 burpees
20 DB OHS

4minute AMRAP
250 row
200 run
Max Effort DB Snatch

*Rest 2 minutes between rounds

SouthOrlandoCF

Monday May, 15, 2017


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