Strength Training

Strength Training Bench press (with Blue band around back) x2 x8 60kg One arm DB press 18kg L-R-L till fatigue x2 Rope Triceps Ext x10 x5 20kg KB double Jerk x5 x5 20kg Gymnastics Dragon Flag Hold 12secs x5 Superman Hold 15secs x5 Knees Tuck crunch x10 x5

Power Snatch + Power Clean + WOD

3 x 4 Power Snatch @ 80% 50kg Power Clean @ 80% 60kg WOD For Time Row 700M 21 KBS @ 32KG Row 500M 15 KBS @ 32KG Row 300M 9 KBS @ 32KG Total=> 12:23 (Gas Mask)

Box Squats + Lat PullDown

Box Squats
x2 x10 60kg

Lat PullDown
x5 x5 80kg

CFSG + Bar MU

Shoulder Press 1-1-1-1-1 131/140F/136PR/140PR Then 5 Rds 1 Min On, 1 Min Off 12 Thruster 100# / 70# Total=> RX (Last Round 2 Miss Reps) Penalty => 10 Burpees + 40 DU Gymnastics Bar Muscle Up 2-2-2-2-2

Strength + Gymanstic

Penlay Row
x5 x10 50kg

Handstand Hold (Chest against wall)
30-30-30-30-30secs

Gymnastic Skills + Strength Training

Gymnastic Skills Rings PushUp (with turn out at top) x3 x10 Rings Dips (with turn out at top) x3 x6 False Grip L-hold with Feet on floor 15-15-15secs Abs Roller 15-15-15-15-15 Strength Training Weighted PullUp x2 x5 20kg Barbell Row x10 x5 70kg Back Push Press (snatch grip) x3 x5 50kg Cable Triceps ext x10 x5 25kg

My Birthday WOD

WOD

13 rounds For time
1 Power Clean 70kg
3 DeadLift 70kg
9 Squats

Time=> 12:58

Strength Training + WOD

Strength Training Box Squats x2 x10 60kg x6 70kg x4 Bench Press x3 x5 70kg x3 75kg x2 Then, WOD 3 rounds for time 100 DU 20 KBS 2pood 20 Wallball 10kg Time=> 12:35 (Gas Mask)

"Grace"

WOD

For time
"Grace"

Time=> 9:12 RXD

Power Snatch + Squat Clean

WOD 

For time
40kg
30 Power Snatch
30 Squats Cleans

Time=> 9:51

Then,Gymnastics 

Abs roller
10-10-10reps
Hollow Rock
15-15-15reps

Hang Power Clean + WOD

CFSG WOD - 05/09/12

Hang Power Clean
70% x 2 x 10
(30secs between set)
50kg x4
60kg x6

Then

100, 75, 50 DU
AES
21 WallBall 10kg / 5Kg @ 10' Target
150m

Time=> 9:53 RX

Box Squats + "Helen"

Warmup
50 squats 0:49
200 Single Skip 1:15
50 HR Push Up 2:02

Box Squats
x2 x10 60kg

Then, 
WOD
"Helen"

Time=> 13:28 RXD

*after Box Squat then Helen no joke man!

Strength Training

Strength Training

Bench Press (with blue band around back)
x2 x10 60kg

In between sets

Hang Squat snatch
x2 x10 40kg

CFSG

Snatch Balance

1-1-1-1-1

160F/160/171F/171/184F

Then

10Mins AMRAP

7 Thruster 140# / 100#

7 Burpee 

Total=> 4 rds + 1 Thrusters (120)