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Week 12 Deload – 8/10 through 8/16

9
Aug

Week 12 Deload – 8/10 through 8/16

Deload week is the time to lighten up and have fun. Do your best to choose the versions of the WOD (GPP, CF, CFG) that allow you get a good sweat going without wiping you out. Remember that you should be recovering this week for next weeks tests.

Monday

GPP

  1. 4RFT
  •  8 wall balls
  • 6 knee raises
  • 4 push ups

CF

  1. 4RFT
  • 15 wall balls
  • 10 knee 2 elbows
  • 5 pike push ups

CFG

  1. 4RFT:
  • 15 wall balls
  • 10 T2B
  • 5 HSPUs

Scale as needed

Tuesday

Please remember that you can scale the following movements with alternatives that require less impact on your joints if you have any ankle or knee issues. For example Rowing, Airdyne, etc… 

GPP

  1. For Time
  • Run 400 m
  • 50 singles
  • Run 200 m
  • 25 singles

CF

  1. For Time
  • Run 1/2 mile
  • 50 Dubs
  • Run 400 M
  • 25 dubs

CFG

  1. For time:
  • Run 1 mile
  • 100 dubs
  • Run 1/2 mile
  • 50 dubs

Scale as needed

Wednesday

  1. 5 rounds:
  • 1 Min plank
  • 25 V ups
  • 25 Hollow rocks
  • 25 Russian twist

Scale as needed

Thursday

GPP

  1. For Time
  • 30 Box Squats
  • 10 Ring Rows
  • 20 Box Squats
  • 10 Ring Rows
  • 10 Box Squats
  • 10 Ring Rows

 

CF/CFG

  1. For time:
  • 40 Air squats
  • 10 Pull ups
  • 30 Air squats
  • 10 Pull ups
  • 20 Air Squats
  • 10 Pull ups
  • 10 Air squats
  • 10 Pull ups

Scale as needed

Friday

GPP

  1. 15 Min Emom
  • 4 Rope Rows (minutes 1,4,7,10,13)
  • 8 Sprawl Burpees (minutes 2,5,8,11,14)
  • 60 Singles (minutes 3,6,9,12,15)

CF

  1. 15 min EMOM
  • 1 Rope Climb (minutes 1,4,7,10,13,)
  • 8 burpees  (minutes 2,5,8,11,14)
  • 15 dubs  (minutes 3,6,9,12,15)

CFG

  1. 15 min EMOM
  • 2 Rope Climbs (minutes 1,4,7,10,13,)
  • 10 Burpees (minutes 2,5,8,11,14)
  • 30 dubs (minutes 3,6,9,12,15)

Saturday

  1. In teams of 2
  • 400m Run
  • 100 Pull-ups
  • 100 Push ups
  • 100 Sit ups
  • 100 Air squats
  • 400m Run

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