WOD

Monday


Strength:3 sets:6 Single-leg KB RDL (each leg)15 Back ext. OR 10 Superman-rest 60-90 seconds- Conditioning:AMRAP 1515 Deadlft #225/15520 Box jump overs 24/20"30 Wallball shot #20/14 Extra:1) Deadlift (before class): 4x3 (heavy but no slow reps)-rest 90-120- 2) Pendlay row: 3x8-rest 60-90- Demo Pendlay row: https://www.youtube.com/watch?v=ZlRrIsoDpKg

SUNDAY


Endurance: Teams of 2For Time:100 KBS #53/3530 Burpee over partner80 Goblet Squat30 Burpee over partner60 SIt-up30 Burpee over Partner40 Push-up30 Burpee over partner20 Toe to Bar30 Burpee over Partner10 HSPU 9:305 RFT:20 KBS #53/3510 Thruster #95/655 Bar facing burpee

16.1 OPEN WOD


Tomorrow's WOD will be announced tonight.  Tune in to find out   http://games.crossfit.com

Thursday


Team of 2-3 0:00-8:00 Row for calories, Sled Drag 90/45lb (50"increments) *alternate stations between partners as needed   10:00-18:00 50" Double KB front rack walking lunge #53/35 *Partner hollow holds while other partner works, switch every 100"   20:00-25:00 Max KBS #70/53 * One partner Works at a time   Extra  1. 20-30 min AB conversational pace, dont let HR get too high

Thursday


Team of 2-3 0:00-8:00 Row for calories, Sled Drag 90/45lb (50"increments) *alternate stations between partners as needed   10:00-18:00 50" Double KB front rack walking lunge #53/35 *Parnter hollow holds while other partner works, switch every 100"   20:00-25:00 Max KBS #70/53 * One partner Works at a time   Extra  1. 20-30 min AB conversational pace, dont let HR get too high

Wednesday


Strength:10:00 to establish a 3RM front squat Conditioning:21-15-9Power clean #135/95Front squat #135/95Push Jerk #135/95 Engine:1000m row3 rounds:15 Power clean #95/6515 Front squat #95/6515 Push Jerk #95/651000m row Extra:1) Sumo deadlift: 4x3-rest 90-120- 2) Seated box jump: 5x3 (building in height)* stack plates to a height that is at parallel or slightly under when seated. Step down from each jump and reset. EMOMX10: Odd: Goat #1Even: G

TUESDAY


Gymnastics/Skill:3 Sets:5 Strict pull-up+5 Kipping pull-up*Scale: 5 strict banded+5 segmented with controlled eccentric (downward)-rest 90-120 sec- Conditioning:4 RFT:10 Power snatch #135/9510 Chest to bar pull-up10 Overhead Squat #135/95 Engine:4 RFT:500m row10 Power snatch #95/6510 Chest to bar pull-up10 Overhead squat #95/65 Extra:1) Push press: 4x3 (climbing)-rest 90-120 seconds- 2) Strict + kipping HSPU: 3xME* perform max strict, without

MONDAY


Reminder the Open WODS will be on Friday.  We will be running  them all day Friday and 6:30 Roulette time will be used for them as well.  Remember to take some rest days this week if you want to perform at your best for the open   Conditioning:AMRAP 2060 Double Under50 Wallball Shot #20/1440 Box Jump 24/20"30 Burpee20 Toe to Bar10 HSPU5 Muscle-Up Extra (Before class if possible)1) Back squat: 4x6 (Heavier than last weeks 3x

Sunday


8-9:30 Endurance 20 kb swings 150 du 20 kb swings 100 air squats 20 KB swings 80 ab mat situps 20kb swings 60 pull-ups 20 KB swings 40 clean and jerk (95/65) 20kb swings 20 push-ups  9;30-10:30 150 DU 75 KB swings  45 pull-ups     

FRIDAY


Conditioning:3 RFT:25 Wallball shot #20/1415 Box jump over 24/20" Midline:3 sets:15 Back extension OR Supermans25 Abmat sit-up15 Hollow rock-rest as needed- Extra: 1) EMOMx10: 1 clean and jerk (climbing) 2) Front squat: 6x3-rest 90-120 seconds- 3) DB bulgarian split squat: 3x8 (each leg)-rest 60-90 seconds- ENGINE 20 min amrap 25 wall ball 15 box jump overs

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