Friday (2019APR12) – WOD

Weightlifting:

Snatch First Pulls- Slow

3 x 3

 

WOD:

20min AMRAP

20ft Plate Push 35/25#

10 Pull Ups

40ft Bear Crawl

10 HSPUs

Wednesday (2019APR10) – WOD

Strength:

Tempo Ring Rows (tempo = 3133)

5 x 5

 

WOD:

4 Rounds

16 Sumo Deadlift High Pulls 75/55#

12 HR Push Ups

8 DB Z Press 50/35#

Rest 1 min

Tuesday (2019APR09) – WOD

WOD:

12min AMRAP

12 Deadlift 185/125#

12 GHD Situps

12cal Unilateral Ski Erg

 

Trunk Control:

Seated Good Mornings- Slow

5 x 5

Monday (2019APR08) – WOD

Strength:

Tempo Strict Press (tempo = 3133)

5 x 5

 

WOD:

5 Rounds

20 Lateral Jumps Over Parallettes

15 Air Squats

Max Effort L-Sit Hold

Rest 2 mins

Saturday (2019APR06) – TeamWOD

TeamWOD:

Teams of 2:

4 Rounds (Each/Alternating):

6x Box Jumps (24″+) + 6x Sandbag Throws (80/60#)

160FT Sandbag Carry (80/60#)

160FT Farmer Carry (2x50/35#DB)

 

Teammate #2: Hold a Plank

Friday (2019APR05) – WOD

WOD:

25x EMOM (5 Rounds Each):

Minute 1: 14x GHD Sit Ups

Minute 2: 12x Pistols (Alternating/Total)

Minute 3: 10x Bench Press (135/95#)

Minute 4: 8x Sandbag Armless Get Ups (60/40#)

Minute 5: 6x Burpee Pull Ups

 

Endurance: 

Tabata (20s ON/10s OFF) Until Complete:

1000M Row or 800M Run

Thursday (2019APR04) – WOD

WOD:

3 Rounds: 

2:00 Wall Sit (1x50/35#DB)

50FT Farmer Carry Lunge (Low Carry) (2x50/35#DB)

15x Goblet Squat (1x50/35#DB)

Rest 2 Minutes. 

 

Concept from Jacob Heppner (Cobra Command CrossFit).

 

Recovery: 

ROMWOD

Wednesday (2019APR03) – “Death by Pressing”

Strength: 

10x EMOM (Alternating):

5x Front Squats (70-75%)

5x Weighted Dips (70-75%)

Last Set of Each Movement is an AMRAP set. 

 

WOD: 

“Death by Pressing”

Death by Strict Press (75/55#)

Rest 1 Minute. 

Death by Push Press (95/65#)

Rest 1 Minute. 

Death by Push Jerk (115/75#)

Tuesday (2019APR02) – WOD

WOD:

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10x

Deadlifts (275/185#)

2 Rounds of “Cindy” after each Deadlift set. 

Cindy: 

5x Pull Ups

10x Push Ups

15x Air Squats

 

If you need to scale the volume, only do 1 Round of Cindy per Deadlift set. DO NOT RIP YOUR HANDS. Thanks. 

WOD concept from CrossFit 323 WOD (2019FEB17).

 

Core Stability: 

3 Rounds:

10x Elevated Single-Leg Glute Bridges w/Wallball Between the Knees (10/6#)

15x Slider Inverted V-Ups (Side + Center + Side)

20s L-Sit Hold