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WOD

23
Feb

Monday – February 24th

Another week begins, remember to check out the Improvement Imminent Podcast to be better tuned into you training! (available on iTunes and at https://www.crossfitcadre.com/podcast/2020/2/23/weekly-walkthrough-february-24-28)

Strength:
4 superset rounds on a 4 minute clock:
8 towel pullup
8 Bulgarian split squats (each leg)
Use the remaining 2 minutes to perform structured mobility:
Olympic wall squat
Keg drill (have bars and rollers out to facilitate this)
Calf smash

WOD:
4 rounds on 3 minute clock:
20 deadlift 30-35% of 1RM
50 double under (100 singles, 45 seconds of work)
10 push press
*The same weight should be used for both movements and you must finish each round with 45 seconds or more to spare.

Cooldown:
30 seconds each stretch:
3 way hip stretch
5 way shoulder stretch

23
Feb

Sunday – February 23rd

9am – WOD
10am – WOD


U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

WOD:
“Hammer”
5 rounds for time, rest 90 seconds between rounds:
5 power clean 135/95#
10 front squat
5 jerk
20 pullup

21
Feb

Saturday – February 22nd

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Don’t worry! Planks are coming!

WOD:
20 minute AMRAP:
100m overhead walking lunge 45/35#
50 burpee sandbag box over 30/24”
10 rope climb

Post:
6 minute Calorie plank off

20
Feb

Friday – February 21st

Hope that kip is ready to snap into action!

Strength:
5 superset rounds on a 3 minute clock:
1 strict press 90%
1 Romanian deadlift 90%
*Use the time between sets to mobilize and prep for the WOD.

WOD:
13 minute AMRAP:
13 chest to bar pullup
13 overhead squat 35-40% of 1RM

Post WOD:
4 rounds:
20 seconds flutter kick
10 second rest
10 second hollow
20 second rest

19
Feb

Thursday – February 20th

Mehdi is joining the program! Be sure to say hello when you see him in class!

Skill:
Every 90 seconds for 15 minutes:
2 touch and go cleans

WOD:
For time:
5-10-15-20
Deadlift 60% of your 1RM deadlift
2x Ring pushup
5x Double under

18
Feb

Wednesday – February 19th

Sadly, Morgan’s last day in CLE was last week. We will miss her in the afternoon classes. Good luck back in Michigan Morgan!

Strength:
5 superset rounds on a 3 minute clock:
3 strict press 85%
3 Romanian deadlift
*Use the time between sets to mobilize.

WOD:
“G.I. Jane”
For time: *17 minute cap
100 burpee pullup
*Pullup bar should be approximately 6” above your standing reach.

Cooldown:
2 minute light machine effort

17
Feb

Tuesday – February 18th

Hope those hamstrings are ready to do some more work!

15 minutes
Skill:
Every 2 minutes for 20 minutes:
3 clean (performed as quick singles)

WOD:
7 rounds on a 2 minute clock:
20/14 calorie row (45-55 seconds of hard work)
5-10 handstand pushup (this should be 1 set to start and can become 2 sets in the later rounds)
*You must have your work completed with at least 40 seconds left in the 2 minute window. Scale calories and hspu as needed to fit into this window.

Immediately following the final round
Cooldown:
2 minute light row
Pick your poison for shoulder mobility and spend 2-4 minutes unwinding your shoulders

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