WOD:

“Kelly”

5 Rounds

400m Run

30 Box Jumps 24/20″

30 Wall Balls 20/14#

Recovery:

ROMWOD!

Unilateral Strength:

RNT Split Squat w/ Elevated front foot (4-6″) w/DBs at Low Carry, 4x8 (per leg), Tempo: 3121

WOD:

6 Rounds

25 Double Unders

19 KB Swings 32/24kg

13 Push Ups

-Rest 1min

Strength:

Single-Leg RDL w/BB (5x6EA) @ 3121 Tempo

WOD:

3 Rounds

800m Run

ME Nose & Toes

Rest 2 Minutes between Rounds

WOD: 

100x Double Unders

90x Sit Ups

800M Run

70x Wallballs (20/14#)

60x Box Jump Overs (24/20″)

50x Deadlifts (135/95#)

40x Burpees

30x DB Snatches (50/35#)

20x CTB Pull Ups

10x HSPU

If you are feeling beat up this week, the WOD can be accomplished in Teams of 2. Otherwise, do the workout as an individual.

WOD from CrossFit 77

Strength:

10x E90sO90s (Alternating):

5x KB Z-Press (Alt.) w/non-working arm held up @ 3115 Tempo

10x KB Seesaw Rows w/non-working arm held up @ 3115 Tempo

WOD:

4 Rounds:

10x Double DB Front Squats (2x50/35#)

10x Double DB Shoulder-to-Overhead (2x50/35#)

10x DB Squat Snatch (Alternating) (50/35#)

100M Farmer Carry (2x50/35#)

ADVANCED: Heavier Weight (70/50#)

WOD from HyperFit USA 

Endurance: 

Teams of 4:

800M Team Sled Drag (70-90#)

TeamWOD:

Teams of 4:

10 Rounds (Each):

10Cal. Airdyne

100M Ski Erg

WOD:

2AMRAP:

400M Run

ME Clean & Jerks (135/95#)

Rest 2 Minutes.

Continue until you get 30x Clean & Jerks.

MOD: Depending on what you want to work on more, cut the run to a shorter distance or cut the clean & jerk reps.

WOD from Pat Sherwood (CrossFit Linchpin)

Recovery:

ROMWOD

Strength:

RNT Split Squat Double KB Front Rack (4x6EA) 4121 Tempo

WOD:

8AMRAP:

20x SDLHP (75/55#)

20x AbMat Sit Ups

Strength:

Stagger-Stance Double DB Deadlift (4x6EA) – 4121 Tempo

WOD:

1000M Row

75x Wallballs (20/14#)

50x Box Jumps (24/20″)

15x Muscle Ups or 25x CTB Pull Ups

WOD:

Teams of 2:

90 – 60 – 30x

DB Snatches (50/35#)

TTB

100M Run EMOM (Teammates Alternate the Run)