WOD

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

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

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5/14/2018

CrossFit WOD:
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
*working off of training max which = 90% of actual max*
+
For time:
300m Sandbag Carry (100/80)
100 Air Squats

BURN WOD:
4 sets:
DB Split Squat + Curl to Press x 8/side
rest 30 bt sides
+
50-40-30-20-10
Air Squats
*300m Run after each set*

5/13/2018

CrossFit WOD:
In Groups of 3:
6 Rounds:
1 minute Power Cleans (135/95)
30 Seconds Rest
1 minute Box Jumps (30/24)
30 seconds Rest
1 minute Burpees
30 seconds Rest
*each partner hits each station 6 times*

5/12/2018

CrossFit WOD:
AMRAP 20
15 Goblet Squats 70/53
50 Double Unders
15 Hand Release Push-Ups

5/11/2018

CrossFit WOD:
A. Deadlift – work to a tough single
+
For time:
25/15 Calorie Bike
25 American Swings 53/35
25 Box Jumps 24/20
*6 minute cap*

BURN WOD:
AMRAP 5
300m Run
25 KB Swings (russian)
15 Box Jumps
rest 2:00 x 4 sets

5/10/2018

CrossFit WOD:
AMRAP 20
15 Burpees
15 Wall Ball Shots 20/14
15 Toes to Bar

BURN WOD:
AMRAP 20
15 Burpees
15 Wall Ball Shots
15 V-Ups

5/9/2018

CrossFit WOD:
5 rounds:
350m Row Sprint
15 Power Snatch TNG
rest 3:00 after each set
*increase weight each set*
**45/35, 65/45, 75/55, 95/65, 115/75**

BURN WOD:
5 sets:
400m Row
20 Alt. DB Snatch
rest 2:00 after each set