WOD: 

6 Rounds: 

12x Burpees Over the Rower

12Cal. Row

12x Alternating DB Snatch (50/35#)

WOD: “Granite Games Throwdown Event 4” from CrossFit Minneapolis/St. Paul

Recovery: 

ROMWOD

Strength: 

APRE6 (Week 4)

WOD: 

Tabata (8 Rounds Each Movement):

Goblet Squats (45#/26#)

Ring Push Ups

KB Snatches (45/26#)

Lateral Parallette Jumps

Cycle Through (20s) Each Movement: Goblet Squats, Ring Push Ups, KB Snatches, Lateral Parallette Jumps, Goblet Squats, Ring Push Ups, Etc.

Gymnastics: 

3 Rounds: 

10s Hollow Hold

5x Kipping Pull Ups (Hollow in the Back)

10s Hollow Hold

5x Strict Ring Dips (in Hollow)

10s Hollow Hold

10s Handstand Hold (in Hollow)

WOD: 

5 Rounds: 

10x DB Bench Press (50/35#)

15x Strict Pull Ups

20x GHD Sit Ups 

DB Bench Press should be unbroken for at least Round 1, and no more than 3 sets on Rounds 2-5.

Strict Pull Ups should be finished in no more than 5 sets. 

Weightlifting: 

10x EMOM: 

Squat Snatch OR Power Snatch + Overhead Squat

Start at 75%1RM. If you choose to do Power Snatch + OHS, start at 75% of your weakest movement.

If you fail, decrease the weight to the previous attempt. 

WOD:

3 Rounds: 

5x Wall Walks

10x Front Squats (185/125#)

15x Toe-to-Bar (TTB)

WOD: 

(Teams of 2)

2500M Row (250M Increments)

100x DB Box Step Overs (35/25#) (10 Rep Increments)

100x GHD Sit Ups (10 Rep Increments)

100x DB Thrusters (35/25#) (10 Rep Increments)

500x Double Unders (25 Rep Increments)

WOD:

“Lynn”

5 Rounds

Max Reps Bench BW/75% BW

Max Reps Pullups

Rest no more than 3mins between Rounds

NO REST BETWEEN BENCH AND PULL-UPS!

Recovery:

ROMWOD

Skill:

False Grip Ring Rows

5 x 5

Tempo- 3133

WOD:

4 Rounds: 

40FT. Sandbag Bear Crawl (80/60#)

10x Sandbag-to-Shoulder + Squat (Alternate Shoulders) (80/60#)

40FT Sandbag Overhead Carry (80/60#)

10x Lateral Burpees Over the Sandbag 

Strength:

Back Squats APRE6 Week 3

WOD:

3 Rounds

40ft Handstand Walk

3 Snatch 155/105#

*Keep under 10mins

Skill:

Handstand Hold

4x ME, Tighter or longer than last week

WOD:

7 Rounds:

(1 Minute ON / 1 Minute OFF)

1x Rope Climb

10x Hand-Release Push Ups

ME KB Swings (70/55#)

Strength:

5-4-3-5-4-3

Push Jerk

Weighted Dips

WOD:

For Time:

15-12-9-12-15

DB Devil Press 50/35#

Box Jump Overs