WOD

WEDNESDAY

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STRENGTH
(EMOM x 10)
3 back squats @65%

WOD
(TABATA, 8 rounds of: 20 SEC ON – 10 SEC REST)

TABATA 1: hang power cleans @115/75#
TABATA 2: push jerks @115/75#
TABATA 3: HSPU

TUESDAY

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SKILL
(EMOM in 10)
MIN 1: 8 strict banded LAT pull-ups
MIN 2: 15 straight leg abmat leg lifts

WOD
(12 minute clock)
21-15-9
DB walking lunges @35/20# per hand
Pull-ups
*after each round run 200 meters
*once finish 21-15-9, with time remaining AMRAP
7 wallballs @20/14
5 burpees

MONDAY

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CONGRATS TO DAISY FOR PASSING HER CROSSFIT LEVEL 1 CERTIFICATION. SHE WILL HELPING COACH FOR A WHILE THEN WE WILL SEE HER COACHING A COUPLE CLASSES A WEEK OF HER OWN SOON!

STRENGTH
(EMOM x 10)
3 shoulder press @70%

WOD
(3 rounds for time)
24 box jumps @24/20”
21 abmat sit ups
18 SDHP @75/55#

SATURDAY

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SKILL WOD

(EMOM in 10)

MIN 1: 8 strict banded LAT pull-ups

MIN 2: 5 Strict t2b

WOD

(AMRAP in 20)

30 air squats

20 abmat sit-ups

10 power snatches @95/65#

FRIDAY

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STRENGTH

(E1:30 for 5 sets)

3 power clean + 1 jerk @+5# or 65%

WOD

(For time)

2000 meter row

30 power cleans @115/75#

90 double unders

THURSDAY

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STRENGTH
(E2:00 for 4 sets)
2 power snatches + 5 OHS @+5# or 55%

TEAM WOD
“LABB 19”
(For time)
200 calorie airdyne
* after 20 cals you must switch with partner
* Before partner can start both teammates must do 6 DB snatches @50/35

WEDNESDAY

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CORE STRENGTH
(3 rounds)
10 AbMat sit-ups
15 weighted toe taps @15/10#
20 supermans
REST 1:00

WOD
(21-15-9 reps for time)
KB swings @70/50#
T2B
*200 meter medball run after each round @55/20#

TUESDAY

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SKILL PRACTICE
(4 rounds, not for time, for quality)
5 strict pull-ups
7 handstand shoulder taps
9 hanging flutter kicks
REST 2:00

WOD
(AMRAP in 4)
9 cal row
7 burpees
REST 3:00

(AMRAP in 4)
12 pull-ups
9 thrusters @95/65#
REST 3:00

(AMRAP in 4)
15 v-ups
11 push ups w/release

MONDAY

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STRENGTH
(15 minute clock)
Back Squat 1RM

WOD
“RUNNING CHRISTINE”
(3 rounds for time)
500 meter run
12 deadlifts @225/155#
21 box jumps @24/20”

SATURDAY

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STRENGTH
(15 minute clock)
Push Press 1RM

WOD
(4 rounds for reps)
1:00 sandbag clean over 5ft bar@100/55#
1:00 KB swings @70/50#
1:00 burpee box jump overs @24/20”
1:00 REST