WOD Wednesday, 26 September 2018 00:05

Tuesday 9/25/18

STRENGTH:

Sumo deadlift 

2-2-2-2-2

Feet are on plates 

WOD:

10RFT

5 sumo deadlift high pull 95/65

10 wall balls 20/14


WOD Monday, 24 September 2018 20:12

Monday 9/24/18

3RFT

20 DB or KB reverse lunges

200m run 

20 DB snatches 

200m run 

Midline/Core Conditioning 

30 Turkish get ups 


WOD Friday, 21 September 2018 00:07

Friday 9/21/18

STRENGTH: 

Squat clean 

2-2-2-2-2

(Build each set) 

WOD: 

For time 

50 DB or KB Box step overs 24/20

*Every 2:00 complete 10 toe to bar 

Men - 40-50lb DB’s or KB’s

Women - 20-30lb DB’s or KB’s


WOD Thursday, 20 September 2018 00:00

9/20/18

Active recovery day 

 

Every 6:00 for 5 sets complete 

12/8 cal row 

200m run 

12/8 cal row 

200m run 

 

10 minutes of stretching and mobilizing


WOD Wednesday, 19 September 2018 02:00

Wednesday 9/19/18

 

3RFT

250m row 

15 DB Hang power cleans 

20 wall balls 20/14

15 KB swings 53/35

250m row 

*3 minute rest between rounds 

 

DB Hang power cleans 

Men - 50-60lb DB’s 

Women - 30-40lb DB’s 

 

Midline/Core conditioning 

3 sets 

One end of gym to the other

Filly carry

Farmer overhead carry 

Suitcase carry 

Double KB front rack carry 


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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