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WOD

M

Monday

Strength/Weightlifting
15 Mins - 1 RM Power Clean

 

Comp Track
For time:
100 Wall Balls, 14/20
Row, 800 m
60 Box Jumps, 20/24
40 Toes-to-bars
20 Power Cleans, 125/185

 

Progress Track
For time:
80 Wall Balls, 10/14
Row, 800 m
60 Box Step Ups, 20/24
40 Knee Raises
20 Power Cleans, 85/125

T

Tuesday

Strength/Weightlifting
15 Mins - 1 RM Power Snatch

 

Comp Track
For time:
21 Handstand Push-ups
21 Alt Dumbbell Snatches, 35/50
16/21 Echo Bike Calories
15 Handstand Push-ups
15 Alt Dumbbell Snatches
12/15 Echo Bike Calories
9 Handstand Push-ups
9 Alt Dumbbell Snatches
7/9 Echo Bike Calories
-- then --
Rest 2 mins
-- then --
9 Handstand Push-ups
9 Alt Dumbbell Snatches
7/9 Echo Bike Calories
15 Handstand Push-ups
15 Alt Dumbbell Snatches
12/15 Echo Bike Calories
21 Handstand Push-ups
21 Alt Dumbbell Snatches
16/21 Echo Bike Calories

 

Progress Track
Handstand push ups --> Bear push ups (Box)
DB Snatches --> 25/35
Echo Cals --> Scale to desired

W

Wednesday

Strength/Weightlifting
'CrossFit Total'
15 Mins - 1 RM Back Squat
15 Mins - 1 RM Strict Press
15 Mins - 1 RM Dead Lift

T

Thursday

Strength/Weightlifting
10x3 - Bench Press @75%

 

Comp Track
Complete as many rounds as possible in 18 mins of:
300 M Row
10 Power Snatches, 75/115
2 Rope Climbs

 

Progress Track
Complete as many rounds as possible in 18 mins of:
300 M Row
10 Power Snatches, 65/95
2 Rope Raise & Lowers

F

Friday

Strength/Weightlifting
12 Min EMOM - Barbell Complex
1 DL + 1 Hang P. Clean + 1 Squat Clean

 

Comp Track
4 rounds, 3 mins each, for max reps of:
18 Kettlebell Deadlifts, 36/52
6 Wall Walks
48 Double Unders
max reps in remaining time Kettlebell Lunges
Rest 1 min

 

Progress Track
4 rounds, 3 mins each, for max reps of:
18 Kettlebell Deadlifts, Light weight
6 Wall Walks
100 Single Unders
max reps in remaining time Kettlebell Lunges
Rest 1 min

S

Saturday

 'Partner Day'
4 Min AMRAPs (6 RNDs)
Partner A - Row for Cals
Partner B - AMRAP Of:
10 Wallballs
8 Burpee Box Jumps
6 DB Hang Clean & Jerks
*Switch each RND

S

Sunday

'Open Gym'

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