Warm up: Dynamic mobility / 200 meter jog / 30 kettlebell swings
- Every 5 minutes for 4 sets:
400 meter run
*Looking for consistency here
2. 3 Rounds for time:
25 Kettlebell swings
10 Kneeling squat jumps *on to a plate if you can
CrossFit
WOD Wednesday September 23rd
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips
“The Test”
Every minute on the minute for 15 minutes:
5 Wallballs
4 Burpees
3 Wallballs
2 Burpees
1 Wallball
* If you fall off the wagon remove the 5 wallballs from each round
** If you fall off the wagon and into a thorn bush remove the 5 wallballs and 4 burpees each round
Rest 5 minutes:
Every minute on the minute for 10 minutes:
1 Power clean *ascend in weight
WOD Tuesday September 22nd
Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats
- Every 90 seconds for 10 sets:
Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance )
2. For time:
60 Hand planted bench jumps
30′ Handstand walk
15 High ass box jumps
30′ Handstand walk
60 Hand planted Bench jumps
WOD Monday September 21st
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL
- Every 3 minutes for 5 sets:
2 Front squats + 5 Back squats
*Sets across. Go heavier than last week.
2. For time:
50 Pushups
50 Pullups
*Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)
Partner WOD Saturday September 19th
Warm up: 800 meter run
I go you go for 6 Rounds:
15 Calorie Bike
100 ft sled pull
100 ft Carry ( Med ball or Sandbag )
WOD Friday September 18th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
- Super set x 6 sets:
Bench press x 2
Pendlay Row x 8
2. For time:
10 Power snatches
100 Double unders
10 Snatches
WOD Thursday September 17th
Warm up: plate presses / band work
- Every 2 minutes for 6 sets:
Seated strict press x 8 reps
2. 3 Rounds for time:
20 Box jumps
20 Pushups
10 Dumbell thrusters
WOD Wednesday September 16th
For time:
1 Mile run or 2 k row
6 minutes to establish a 3 rep max clean ( touch and go)
directly into:
40 GHD sit ups:
20 Cleans @ the same weight as above
10 Muscle ups
WOD Tuesday Sptember 15th
Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK
- Weighted Pullups: 5, 5, 5
2. Strict pullups: 1 Set of max reps
3. 8 Rounds for time:
20 Double unders
1 Rope climb
20′ Handstand walk or 6 Handstand pushups
WOD Monday September 14th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL
- Every 3 minutes for 5 sets:
3 Front squats + 5 Back squats
*Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3 weeks.
2. For time:
20 Single leg burpees
60 Kettlebell swings
20 Single leg burpees
