9/30/13 WOD

joni benefit wod

Remember this Saturday at 3pm at CFTC we will be holding a benefit WOD for Joni to help relieve some of the financial stress for her injury.  There will be a silent auction, anyone that has a company willing to donate to the auction please let us know asap.  Remember you will have to register if you would like a shirt or would like to donate. Click here to register.


A.  3 sets (not for time)

3 Deadlifts

3 Hang Power Cleans

3 Front Squat

6 Push-ups

*Add weight each set.

B.  7 x 1 Front Squat- build to heaviest possible, last 2-3 sets a new PR (end of 3 week wave); rest as needed.

C1.  3 x 8 GH Raises; rest 45 sec.

C2.  3 x 12-15 T2B; rest 45 sec.

D.  For Total Reps:

EMOM for 10 min (beginning at 0:00)

10 Burpees

-After completing 10 Burpees, with the remainder of the minute complete

ME Double Unders

*Score is total number of Double Unders



A.  Snatch Warm-up, 3 reps each of:

Hi-Hang Snatch Pulls

Hi-Hang Snatch High Pulls

Hi-Hang Muscle Snatch

Snatch Balance

Sotts Press

Duck Walk- 3 steps forward/3 sets back

Hi-Hang Snatch

B.  5 x 1 Snatch + Hang Snatch+ OHS- build to heaviest possible; rest 60-90 sec.

C.  6 x 6 HBBS @ 70%; rest as needed.

D.  5 Rounds for max reps of:

30 sec Max AD Cals

30 sec rest

30 sec ME KBS-70/53

30 sec rest

30 sec ME HR Push-ups

30 sec rest


Posted on: September 29, 2013admin

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