CPM Week of Workouts: Oct 3-7

CPM Week of Workouts: Oct 3-7

In honor of the WLC, workouts will NOT be posted nightly this week



Monday: Time to work on our doubles!  Part A: 5-rounds of Double-Unders! Think hollow body position and quick wrists. Part B: Couplet of pull-ups and rowing for 5-rounds with a 2-min rest in between.

Tuesday: (Strength Day) – Part A: Snatch complex build-up followed by “Nancy” which is 5-rounds for time of running and OH squats. This might be one of my favorite WOD’s!

Wednesday: (Strength Day) – Part A: Strict Press, 5 sets to find 2RM. Part B: 20-min AMRAP of running, wall walks and KB swings. Great way to improve on our handstands. 

Thursday: (Strength Day) Part A: EMOTM of hollow holds, superman’s and chin over bar. Part B: “Beat the Clock” with Farmer Carry, DB snatch, running and ball slams.   

Friday: Ending the week with a double’s sandwich jammed pack with awesomeness AKA squat cleans and burpees!  We will be ready to weekend after this one:-)


The O-Board Says…

A. 5 Rounds:
1-min Double Unders
30sec rest

B. (5) 2-minute rounds of:
15 Pullups (3 Rope Climbs)
Row for calories
Rest 2 min btw rounds.
Post calories rowed each round

posted: by Nicole