FS + Rows

Front Squats
x3 x10 60kg

Hammer strength close grip seated row
x5 x5 50kg 1-Arm

WOD + Strength Training

WOD
For time
1000m Row
300 DU
1000m Row

Time=> 13:02 (Gas Mask)

6 hours later,

Strength Training

Back Squats
x3 x8 60kg
(3 secs hold at bottom for each rep)

Cable Rope triceps ext
x10 x8 20kg

45lbs Bar
Skull Crushers till fatigue
Then close grip press till fatigue x2

Abs Roller
x10 x5

Power Snatch + "Fran"

Power Snatch
1-1-1-1-1
50/55/60/62.5F/55 kg

WOD
"Fran"

Time=> 8:03 RX

Strength Training + Gymnastics

Box squats

x2 x10 60kg

Bench Press (15secs interval)

x2 x10 70kg

Barbell Row

x10 x5 70kg

Gymnastics

Parallettes 

L-Sit Hold Knees Tuck

x3 x15secs

Weighted Abs Mat Frog Crunch

x8 x5 MB-3kg

L-Sit Hold 1-leg straighten in front

10sec L 10secs R x2sets

Power Clean + KBS + Burpees

CFSG WOD - 27/08/12

Power clean
x1 x5
70/70/80PR x3 

Then,

Alt TaBaTa (G) (V)

KBS 2pood

Burpees

Total => 71 reps RXD (G) (Vest - 15kg)

Gymnastics Skills

Handstand hold (Chest Against Wall)
30-30-30 secs

Hollow Rock
15-15-15 reps

BoxJump + Lunges + DU

WOD

10mins amrap
10 BoxJump 24"
20 Walking lunges
30 DU

Total=> 7 sets (Gas Mask)

Strength Training + Row

Weighted PullUp (15kg Vest) x3 x5 Dips (15kg Vest) x3 x5 Back Squats x3 x4 80/80/80/90 kg x8 x1 60 kg Then, For time 2000m Row Time=> 8:23

Strength Training

Strength Training

Deadlift
x2 x4
x8 x1
100/100/110/120/90 Kg

Bench Press
x3 x5
60kg x1
70kg x2
75kg x1

Gymnastics 

Rings Dips (with turn out at top)
x3 x5

Rings PushUp (with turn out at top)
x3 x5

Hollow Hold
20secs x5

Elastic bands OverHead Squats (Shoulder Squeeze)
x7 x5

Abs Roller
x10 x5

Hang Snatch + Hang Power Clean + Burpees

Hang Snatch
x3 x5
40kg x2
45kg x3

Then,
WOD
10 mins amrap
5 Hang Power Clean 50kg
10 Burpees

Total=> 7 sets + 5 Hang Power Clean

KB PUSH JERK + DU

WOD
5 rounds for time
10L 10R KB Push Jerk
50 DU

Time=> 9:56 (Gas Mask)

OHS + FS + BS + WOD

(60kg)

OHS 

x3 x5

Front Squats

x3 x5

Back Squats

x3 x5

Then,

WOD

OTM for 10 mins

10 MB Clean 10kg

20 DU

Score=> No Miss Reps

Rings Work + WOD

Rings Dips
x3 x5

Rings Pushup
x3 x5

WOD
3 rounds for time
Row 400m
10 KBS 2pood

Time=> 10:00+ (Forgot timing) (Gas Mask)

Box Squats

Box Squats
x2 x12
60kg x5
65kg x4
70kg x3

Strength Training

Front squats

x2 x5

65kg x2

70kg x2

72.5kg x1

Cable Triceps ext

x10 x5 25kg

betweens sets

Step Dips till fatigue

One Arm DB row

x5 x5

40kg x3

45kg x2

Grid Gymnastic Plank

30-30-30secs

In between sets

Superman Hold

15-15-15sesc

ROW + HSPU

WOD

3 rounds for time (Gas Mask)
250m Row
10 HSPU

Time=> 06:58

Strength Training

Box squats
x2 x10 60kg

Bench Press
x5 x8 60kg

Flat Alternate Single DB Press
L-R-L till fatigue 18kg

Skull Crushers Ez Bar 
Till Fatigue 
Then Close Grip Press 
Till Fatigue
x2 25kg

Gymnastics Strict Pull Up (Under Grip)
x3 x5

Abs roller
10-10-10

CFSG

Snatch Balance

1-1-1-1-1

151/162F/170/173

WOD 

10mins amrap

7 OHS 140/100

7 TTB

Total=> 7 rounds (120#)

Strength Taining

Back Squats x4 x10 60kg