CF Davis Shop

Strength 3 x through each. Rest as needed. 1 Minute Handstand Hold1 Minute Plank Hold Then 3×5 Skin the Cat Or work on the following movements. 3×5 Knees to Elbows3×5 Ring or Barbell Roll out WOD 5 Rounds for time of 21 Kettlebell Swings 24/16kg15 Burpee Jump to Plate

Strength Back Squat 3×5 WOD For time 2-4-6-8-10-12 ofSquat Cleans 135/95lbsToes-To-Bar 30 Double Unders BETWEEN Rounds  OR if you haven’t quite perfected these higher skill movements 2-4-6-8-10-12 of Power Clean+Front Squat 95/65lbsKnees-To-Elbows 10 Double Unders or 30 Single Unders BETWEEN Rounds  

Strength 8×3 Weighted pull-ups If you’re using a band or working bodyweight do 8 sets for max reps. WOD AMRAP in 8 Minutes of 15 Box Jumps 24/20″9 Push-Press 135/95lbs

WOD 25 Back Rack Lunges 45/35lbs100M Run 25 Push-Ups2x100M Run50 Air Squats  3x100M Run50 Push Press 45/35lbs4x100M Run100 Squats 45/35lbs8x100M Run100 Double Unders16x100M Run Each leg of the run goes from terrace to wall or vice versa.

Strength Alternating Tabata of  Hollow Body HoldSuperman Hold WOD AMRAP in 20 Minutes of 400M Run10 Burpee Box Jump Overs 24/20in10 Kettlebell Snatches Left Arm 24/16kg10 2-Count Mountain Climbers10 Kettlebell Snatches Right Arm 24/16kg

Skill A. Use 10 minutes to attempt a new PR at an Unbroken DU Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  B. Spend some time working on kipping skills.  Work on refining your kipping or butterfly pull-up and/or muscle-up on bar or rings.    WOD “Fran” 21-15-9 Thrusters 95/65lbsPull-Ups

Strength 1RM Clean and Jerk WOD 5 Rounds for Time 200M Run10 Deadlifts 155/105lbs5 Hang Power Cleans 155/105lbs

Strength 3×5 Push Press WOD 3 Rounds for Reps with 1 Minute on each station of the following Wall Ball 20/14lbsRow for CaloriesOverhead Squats 45/35lbsSit-UpsKettlebell Swings 24/16kg Rest 1 Minute between rounds

Strength Deadlift 3×1 ~ 90% After you’ve completed this go for a 1RM if you have extra time and are feeling good! WOD AMRAP in 10 Minutes of 20 Burpees Over The Bar10 Front Rack Lunges 135/95lbs

Strength EMOM for 16 Minutes Odd 3 Front Squats ~ 70% Even Max Sustainable set of Handstand Push-Ups WOD 3 Rounds For Time 20 Alternating Dumbbell Snatch* 40/30lbs15 Box Jumps 24/20″10 Toes-To-Bar *Each rep is completed when both ends of the dumbbell are placed on the ground. If you can’t control your dumbell to the ground […]