W.O.D.

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

 

Pain Train

Pain Train

Skill

Work Pistols

 

WOD

50 Air Squats

50 Jumping Pullups

Run 200m with sandbag

50 Dumbell Push Press 

50 Situps

Run 200m with sandbag

50 Knees to elbow

50 KB Swings

Run 200m with sandbag

50 SDHP

50 lunges

Run 200m with sandbag

Monday

Monday

Strength

Back Squat 6×5

WOD

10 min AMRAP

9 Deadlifts 225/135

12 Hand release pushups

15 Box Jumps

 

Rest 5min then

Max wall balls in 4 min.