WOD

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

4/25/2018

CrossFit WOD:
Every 1:30 x 15:00
Power Clean x 1
Hang Power Clean x 1
Shoulder 2 Overhead x 1
*build to a max accross all sets*

BURN WOD:
Tabata:
Ski Erg (calories)
rest 1:00
Air Squats
rest 1:00
Side Plank Hold (4/side)
rest 1:00
KB Swings (44/26)

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4/19/2018

CrossFit WOD:
For time:
60 Burpee Pull-Ups
50 KB Swings 70/53
40 Handstand Push-Ups
30/20 Calorie Assault Bike

BURN WOD:
AMRAP 20
60 Burpee Pull-Ups
50 Overhead KB Swings
40 Push-Ups
30 Calorie Assault Bike

4/18/2018

CrossFit WOD:
In 6 sets:
Work to a Max Bear Complex (7 reps)
– Power Clean x 1
– Front Squat x 1
– Shoulder to Overhead x 1
– Back Squat x 1
– BTN Shoulder to Overhead x 1
The above sequence is 1 rep, you must complete 7 reps to complete a set

BURN WOD:
Every 2:00 x 20:00
DB Power Clean x 7 reps
DB Squat x 7 reps
DB Push Press x 7 reps
DB Squat x 7 reps
*the work on this should take at least 1:00
adjust weights accordingly to make that happen*

4/17/2018

CrossFit WOD:
A. Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%
+
10 minute clock:
EMOM x 8
5 HEAVY Supine BB Rows
7 Push-Ups
At the 8 minute mark:
AMRAP 2:
Burpees
*goal is 50 reps*

BURN WOD:
2-3 rounds:
3000m Bike
1000m Run
1000m Ski
*30 minute cap*

4/16/2018

CrossFit WOD:
A. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
+
“Jackie”
1000m Row
50 Thrusters 45#
30 Pull-Ups
*12 minute cap*

BURN WOD:
5 sets:
1:00 Row HARD @ Damper 10
1:00 Rest
+
“Jackie”
1000m Row
50 Thrusters 45#
30 Pull-Ups

4/15/2018

CrossFit WOD:
*Each partner does one carry each*
A: 300m Sandbag Carry (100/80)
B: Row Max Cals
A: 300m Farmers Carry (53/35)
B: Row Max Cals
Cash out: Burpees split however
*total # of calories rowed = # of burpees for cash out
*35m cap*

4/14/2018

CrossFit WOD:
2 rounds:
1000m Run
50 Alt. Lunges
10 Clean & Jerks 155/105