Man Up

Man Up

For time:

50 Ground to overhead, 45# (25#)
Run 400m, 45# (25#)
75 Hand release push-ups
Run 400m, 45# (25#)
100 Air squats
Run 400m, 45# (25#)

 

I want you guys to pick a goat and work on it today. 

Monday Mayhem

Monday Mayhem

Skill/Strength

Snatch Balance- 1-1-1-1-1

 

Wod-

10-9-8-7-6-5-4-3-2-1 reps of hang snatch, 95# (65#)
1-2-3-4-5-6-7-8-9-10 reps of ring dips

TGIF

TGIF

Bench press
65% x5 reps
75% x5 reps
85% x5 reps +

Followed by:
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups

Thursday

Thursday

Strength:

Shoulder press, 1-1-1-1-1
Push press, 3-3-3-3-3
Push jerk, 5-5-5-5-5

WOD:

1 mile run

50 Thrusters 95/65

1 mile run

(Every single time you drop the bar on Thrusters hit 5 Hand Release Pushups)

Lego my ego

Lego my ego

Skill- Handstand walk practice

Back squat

65% x5 reps
75% x5 reps
85% x5 reps +

Three rounds for time:

25 Deadlift, 155# (105#)
10 Burpee jump over box, 24″ (20″) 

Tuesday

Tuesday

Strength- 4 Rds of Prowler Push 

 

WOD-

As many rounds as possible in 20:00 of:
4 Chest-to-bar, toes-to-bar
8 KB Swings
12 Wall ball shots, 20# (14#)

A single rep of chest-to-bar, toes-to-bar is one chest-to-bar pull-up followed by a toes-to-bar.

 

 

 

 

CrossFit Total

Skill- Work those Double Unders

 

“CrossFit Total”

1-Back Squat

1-Shoulder Press

1- Deadlift

 

WOD

5 min Amrap of double unders

Black Ops

Black Ops

Strength

Bench- Work up to reach 1 Rep Max 

 

WOD-

3 Rds 

7 Push Press 155/115

7 Muscle Ups

then

3 Rds

21 Wall Balls 20/14

21 Toes to bar

then

100′ Farmers Carry 100/53

25 Burpee Box jumps

100′ Farmers Carry 100/53

 

Very similar to the Regionals workout. Work hard and end the week right.

Thursday

Thursday

WOD

1 mile run
20 GTO @ 95/55
15 GTO @ 115/75.
10 GTO @ 135/95.
5 GTO @ 155/105

GTO stands for ground to overhead. Clean and jerk/snatch…

A whole lotta tabata!

A whole lotta tabata!

Strength- Ring Dips- Deep

 

WOD

20 sec on 10 sec off for 8 rds of each exercise

 

Thrusters 65/45

Sprints

Bar Hopping Burpees