MONDAY
Focus:
Death by Kipping Pull Ups
1 Pull Up, increase by 1 rep every min
to the 12 min mark.
- kip swings if you don’t have a kipping
pull up (double the reps)
WOD:
21 – 15 – 9
MedBall Cleans 20/14
Sit Ups w/ MedBall
TUESDAY
Focus:
Turkish Get Ups
3/3 – 3/3 – 3/3
Single Leg Deadlifts
5/5 – 5/5 – 5/5
Bulgarian Split Squats
10 – 10 – 10
WOD:
For Time
25 DU
30 Alt Db Snatch 50/35
5 Burpee over Db
50 DU
20 Alt Db Snatch
10 Burpee Over Db
75 DU
10 Alt Db Snatch
15 Burpee over Db
WEDNESDAY
Focus:
Sumo Deadlift
7 – 5 – 3 – 3 – 3
ss w/ 30 second Handstand Hold
WOD:
Fight Gone Bad
3 Rounds
1 min Wall Balls 20/14
1 min SDLHP 75/55
1 min Box Jumps 24/20
1 min Push Press 75/55
1 min Cal Row
1 min Rest
THURSDAY
Focus:
Front Squat
5 – 5 – 5 – 5
WOD:
8 Min Amrap
20 Kb Swing 24/16kg
20 Goblet Squat
10 C2B
FRIDAY
Focus:
Shoulder Press
4 – 4 – 4 – 4 – 4
WOD:
CrossFit Open 23.1
14 min AMRAP
60 Cal Row
50 T2B
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle ups
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