WOD Blog

Wed, May 20 2020

Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (26 days ago)

Wednesday May 20 2020 CEO


(Rounds)
Wednesday May 20, 2020

Clean and Jerk Complex
On the 1:30 x 5 Sets:
1 Pausing Squat Clean (2 second pause at knee and upper thigh)
1 Squat Clean
1 Split Jerk
67% 71% 73% 75% 77% of 1RM Clean and Jerk

WOD 'CEO'
5 Rounds:
3:00 AMRAP
3 Snatches 95/65 75/55
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Score = lowest rounds + reps

Aerobic Threshold Intervals
On the 0: 25/18 Calorie Row or 20/15 calorie bike
On the 3: 20/15 Calorie Row or 15/12 calorie bike
On the 5: 15/12 Calorie Row or 12/9 calorie bike

On the 7: 25/18 Calorie Row or 20/15 calorie bike
On the 10: 20/15 Calorie Row or 15/12 calorie bike
On the 12: 15/12 Calorie Row or 12/9 calorie bike



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