WOD

Part A Warm Up

Coaches Choice

Part B

*In Teams Of 2 Perform
For Time:
20 Rope Climbs
4000 m Row
60 DB Burpee Box Step Overs (35/25)
80 Power Snatch (95/65)

*Perform the sequence in any order. You do not have to finish a movement to start another movement, but to finish the workout all reps must be completed of each movement. Only 1 athlete can work at a time.

Back squats are a critical foundation to CrossFit, Olympic lifts and our daily lives

Part A Warm Up

Coaches Choice

Part B

In 15-20 Minutes Establish A 3RM Back Squat

Part C

“Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster (95/65)
800 meter run
21 Thruster
400 meter run
50 Pull-ups

Part A Warm Up

3 Sets
Lateral In-Place Alt. Lunge x8
Jump Rope x30 sec
High Knee x50ft

Part B

3 Sets
DB Flyes x12-15
Kneeling Lunge Single Arm Press x12 ea. side

Part C

6 Rounds For Time Of:
12 Farmers Carry Walking Lunges (35/25)
8 Games Standard Box Jumps (24″/20″)
12 Ball Slams (20/15)
50ft Bear Crawl

Part A Warm Up

Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Single Arm Med Ball Walking Lunge x4 Ea. arm
Single Arm Single Leg KB Deadlift x6 ea. side

Part B

4 Sets
Sotts Press x5
rest 1-2 min
Close Grip Overhead Squat x5-7
rest 1-2min

*Adjust depth for Sotts press to each individuals ability to perform ROM.

Part C

2 Sets For Total Time Do:
500 m Row
30 Push Press (115)
rest 5 min
30 Kettlebell Swings (53/35)
400 m Run
10 Alt. DB Snatch
rest 5 min

Isn’t it great when we can add running back into the WOD?

Part A Warm Up

Coaches Choice

Part B

3 Sets
Hollow Body Rock x15-20 Sec
Lat Pull-up x10
Ring Support Hold Single Leg Knee Tucks x15
*Alt legs

Part C

3 Rounds For Time Of:
800 m Run
15 Power Cleans (135/95)
20 Burpees Over Bar

We’re entering a new strength cycle which you’ll see come Friday 🙂

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

In 15-20 Minutes Establish A 1RM High Hang Snatch

Part C

2 Sets
AMRAP In 6 Min Of:
10 Pull-ups
15 Wall Balls (20/14)
30 Double Unders
rest 6 min

Part A Warm Up

Coaches Choice

Part B

3 Rounds For Time Of:
60 Double Unders
300ft Farmers Carry (53/35)
40 Mt. Climbers (1 for 1)
200ft Front Rack Carry
20 Plate Gound To Overhead
100ft Overhead Carry

Part C

3 Sets
Banded Good Morning x30
Sorensen Hold x45-60 Sec

Part A Warm Up

Coaches Choice

Part B

*In Teams Of 2 Perform
AMRAP In 20 Min Of:
30 Wall Balls (20/14)
20 Alt. DB Snatch (50/35)
10 Muscle-ups

*Only 1 athlete may work at a time.
*Scale Muscle-up to 20 Pull-ups + 20 Push-ups