Wednesday, 9/12/18
WOD
EMOM until failure:
3 Hang Power Cleans
*Starting Weights: 135#/95#, 95#/65#, 45#/35#
*Go up 10 pounds every minute
Rest 2 Minutes
1 Minute Max Calorie Bike
Tuesday, 9/11/18
WOD
3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
600m Run
3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
600m Run
3 Rounds:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
Monday, 9/10/18
WOD
10 Minute AMRAP:
10 Dumbbell Snatch (50#/35#)
20 Box Jump Overs (24”/20”)
*Add 10 DB Snatch every round
Core Strength
Super Set:
3×15 Hip Extensions
3×30 Second Hollow Body Hold
Friday, 9/7/18
Strength
3×8 Back Squats
*1 Set Every 2 Minutes
WOD
Crossfit.com 8/26/18
10 Minute AMRAP:
15 Toes to Bar
50’ Handstand Walk
Thursday, 9/6/18
WOD
With a Partner…
2 Rounds:
2:00 Sled Push
2:00 Sled Pull
2:00 Sandbag Carries
2:00 Calorie Row
Wednesday, 9/5/18
WOD
Cash In: 100 Double Unders
3 Rounds:
10 Hang Power Snatch (95#/65#)
25 Wall Balls (20#/14#)
Cash Out: 100 Double Unders
Tuesday, 9/4/18
WOD
3 Minute AMRAP:
30/25 Calorie Bike
Max Burpees to Bar
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Burpees to Bar
Rest 3 Minutes
3 Minute AMRAP:
20/15 Calorie Bike
Max Burpees to Bar
Core Strength
3×18 Weighted Sit Ups
Friday, 8/31/18
Gymnastics
5×10 Strict or Kipping Handstand Push Ups
*Rest 1 Minute
WOD
7 Minute AMRAP:
15 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
Thursday, 8/30/18
Partner WOD
600m Farmers Carry (53#/35#)
300’ Box Push
400m Farmers Carry (53#/35#)
300’ Box Push
200m Farmers Carry (53#/35#)
300’ Box Push