WOD Tuesday, 09 October 2018 20:01

Tuesday 10/9/18

5 rounds 

4 deadlifts 155/105

3 hang power cleans 

2 push jerks 

1 min max cal row 

*2 min rest between rounds 

Midline/Core Conditioning 

3 sets 

:10 - :30 L-sit 

1:00 KB rack hold


WOD Monday, 08 October 2018 00:00

Monday 10/8/18

STRENGTH: 

Front squat

3x5 (80-85% across all sets)

30x0 tempo  

WOD: 

AMRAP 20 mins 

5 pull-ups 

10 push-ups 

15 air squats 

*Every 2:00 including 0:00 run 200m


WOD Friday, 05 October 2018 01:32

Friday 10/5/18

 

STRENGTH:

Back squat 

3x5 (80-85%) same weight across 

30x0 tempo 

WOD:

For time (17 min time cap)

22-18-14-10-6

Dumbbell snatch 

Lateral burpees over dumbbell 

Midline/Core Conditioning 

3 sets 

10 rower rollers 

10 rower pike ups


WOD Thursday, 04 October 2018 01:40

Thursday 10/14/18

 

Active Recovery Day 

30 minutes (Not For Time)

200m walk carrying 20/14 ball 

15 KB swings (eye level) 

500m row 

20 Box steps (no jump, alternating)

15 Good morning (bar only)

20 push press (bar only)

15 back extensions 

:10 - :30 L-sit 

Sled push (March it, no running)

 

10 minutes of stretching and mobilizing

 

There will be no competitors class tomorrow night! 6PM will be a normal WOD :)


WOD Wednesday, 03 October 2018 18:29

Wednesday 10/3/18

10 minutes of skill work, Athletes choice

WOD:

AMRAP 10 min 

3-6-9-12-15....

Bench press 135/95

Med-ball cleans 20/14

Midline/Core conditioning:

Tabata hollow rocks, v-ups, or ab mat sit-ups


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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