WOD

WOD 2018-02-03T07:42:36+00:00

5/27/2018

CrossFit WOD:
For time: (@ Recovery Pace if Post-Murph)
In Groups of 2:
1500m Row *switch every 250m*
100 KB Swings (53/35) *split however*
1000m Run *together*
100 Situps *together*
1500m Row *switch every 250m*

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5/26/2018

CrossFit WOD:
“Murph”
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile

5/25/2018

CrossFit WOD:
A. Sumo Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
*working off of training max which = 90% of actual max*
+
3 rounds:
1:00 KB High Pulls 53/35
1:00 Double Unders
1:00 Russian KB Swings 53/35
1:00 Rest

BURN WOD:
Tabata:
KB High Pulls
rest 1:00
Jump Rope
rest 1:00
Russian KB Swings
rest 1:00
Jump Rope

5/24/2018

CrossFit WOD:
In teams of 3:
300m Carry
150 Burpees
300m Carry
150 Box Jumps
300m Carry
For the carry:
Partners will alternate
Sandbag, Farmers, OH Plate Walk
Burpees – switch every 5
Box Jumps – switch every 5

BURN WOD:
10 rounds::
1:00 Burpee Box Jumps
1:00 Rest
+
Core 365

5/23/2018

CrossFit WOD:
5 rounds:
21/15 Row Calories
10 Squat Clean Thrusters TNG (95/65)
rest 3:00

BURN WOD:
AMRAP 20
20 Calorie Row
12 DB Thrusters

5/22/2018

CrossFit WOD:
A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
*working off of training max which = 90% of actual max*””
+
18-15-12-9-6-3
Handstand Push-Ups
Toes to Bar

BURN WOD:
AMRAP 5
Seated DB Strict Press x 10 reps
Sit-Ups x 20 reps
rest 2:00
AMRAP 5
Push-Ups x 10 reps
V-Ups x 20 reps
rest 2:00
AMRAP 5
Standing DB Push Press x 10 reps
Plank Hold x :30

5/21/2018

CrossFit WOD:
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
*working off of training max which = 90% of actual max*””
+
3 sets:
300m Run
21 DBL DB Front Squats 50/35 (Unbroken)
rest 2:00 bt rounds

BURN WOD:
4 sets:
Front Foot Elevated Double DB/KB Reverse Lunges x 16 steps
rest 1:00 bt sets
+
AMRAP 10
300m Run
15 Goblet Squats