Monthly Archives : July 2017

ACF WOD: 8.1.17 “Banded sprints”

1. AMRAP 7 minutes -50 double unders -7 OHS (135/95) 2. Banded Partner Sprints - length of gym 5x each  



ACF WOD: 7.31.17 “Hotshot 19”

Six rounds for time of: 30 Squats 135/95 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters *45 Minute time cap



ACF WOD: 7.30.17 “Open Gym”

Open Gym 9:00am - 11:00am



ACF WOD: 7.29.17 “Partner fitness”

AMRAP 20 with a partner: -10 KB C & J (53/35) -15 KB goblet squat -20 KB weighted sit up (KB at chest) -200m run *rest while partner works, divide reps as you like, run together each round*



ACF WOD: 7.28.17 “High level fitness”

2 rounds: AMRAP 4: 5 Curtis P's (95/65) 10 Toes to bar Rest 2 min ** 1 Curtis P = barbell power clean + front rack lunge L/R + push press ** Recovery: Row 2k



ACF WOD: 7.27.17 “Up and Down”

Complete 6-9-12-9-6 reps for time: Burpees over bar Front squat (185/135) C2B pull up



ACF WOD: 7.26.17 “Double Trouble”

AMRAP 15 Minutes 30 air squats 20 hspu 10 deadlifts (225/155) 2. Skill: double unders or triple unders Work for 5-10 mins on technique, then Tabata



ACF WOD: 7.25.17 “Climb on”

4 RFT: 25 ghd sit up (scaled: feet anchored db weighted sit up) 3 rope climbs 400m run



ACF WOD: 7.24.17 “Balance”

1. Snatch balance -3-3-2-2-1-1-1 2. "Isabel" -30 squat snatch for time (135/95) ** idea here is for them to build to a heavier snatch balance than they can snatch and will use for Isabel. Should increase the efficiency of the pull under into receiving position.**



ACF WOD: 7.23.17 “Open Gym”

Open Gym: 9:00am - 11:00am



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