Weekly WODS


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Sunday, August 18, 2019

30 Something

Warm-up: 2 Rounds, not for time

15 second dead hang from pull-up bar

10X Air squats

15 second pigeon pose, each leg

 

WOD: For time

30X Power Clean and Jerks 95/65

30X Pull-ups

30X Power Snatches 95/65

Rest 10 minutes and then run 1 mile.

Goal: The reps higher but weight is lighter. Your shoulders will feel it early on. Push to complete this WOD in 10 minutes or less. 


Monday, August 19, 2019

Active Recovery

Walk or Hike a mile


Tuesday, August 20, 2019

Warm-up: Not for time

500 meter row


Strength: 

8X6 Bench Press at 65% of 1 RM

8X5 Back Squat at 65% of 1 RM

8X5 Deadlift at 65% of 1 RM


Rest 10 minutes and run a mile


Wednesday, August 21, 2019

AMRAP- 20 minutes

Warm-up: 3 Rounds, not for time

10X Push-ups

10X Walking Lunges

10X Inch worms


WOD: AMRAP-20 minutes

4X Cleans 135/95

40X Double Unders

400 m run

Goal: The Clean weight is a moderately heavy weight, but fewer reps should help you complete them fairly quickly. Shoulders and quads will feel it early on.


Thursday, August 22, 2019

Warm-up: 3 Rounds, not for time.

10X Jumping Jack

10X Mountain Climbers

10X Lunges


 WOD: Benchmark CrossFit Girl-Kelly

5 Round for time

400 meter run

30X Box jumps 24/20

30X wall ball shots 20/14

Goal: This is a longer WOD involving you lower body with two of the three movements. Push to complete the WOD in 33 minutes or less.

 

Friday, August 23, 2019

Active Recovery Day

Mow the yard, play with kids, swim, etc..

Log your activity in the results


Saturday, August 24, 2019

T minus 10

Warm-up: 

Run 400 meters

10X Push-ups

10X Air Squats

10X Walking Lunges


WOD: For Time

Rep scheme is 10,9,8….3,2,1 of

Pull-ups

Burpees

Box Jumps

Rest 10 minutes and then run 1.5 miles

Goal: Attempt to do each round without breaking up the reps of each movement.