WOD

Sunday


Endurance 10 Rounds for Time 400m run 10 pull-ups 1 minute rest *alternate run with 250m row every other round 9:30 Conditioning 5 Rounds for Time 100m run 10 pull-ups 10 air squats

Friday


21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min. WORKOUT VARIATIONS Rx’d (Ages 16-54) ♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box Scaled (Ages 16-54) ♀ 20-lb. dumbbel

Thursday


  Conditioning AMRAP 28 Teams of 2 2x150’ Double DB OH Walk 50/35 2 Rope Climbs 16 DB Snatch 50/35 200m Run Together or 20/16 Calorie Bike

Wednesday


Strength RFE DB Split Squat 4x8 each leg Push Press 8-8-6-6   Conditioning AMRAP 4 15 Russian KBS 53/35 10 Wallballs 20/14 -2 minute rest- AMRAP 4 15 Russian KBS 53/35 10 Air Squats -2 minute rest- AMRAP 4 Push Ups Option 2 AMRAP 12 15 Russian KBS 53/35 5 Push ups 10 Air Squats 5 Push ups

Tuesday


Skill Work Kip Swings 3x3-5 Chest to Bar 3x3-5 (for quality. Practice a new skill ex:butterfly, kip, etc) Conditioning 10, 20, 30, 40, 50, 60 Calorie Row 6 Chest to Bar (sc to pull up or RR) 5 Deadlifts 275/185   Option 2: 4-5 Rounds of: 20/16 Cal Row 7 Ring Rows 5 Deadlift 155/105

Monday


Strength Back Squat 7-7-5-5 @70-80% Lateral DB Raises 4x8-10 Conditioning Every 2 mins for 5 Rounds of: 6 Hang Power Cleans 115/85 6 Burpee Over Bar 9 Box Jumps 24/20 (Weight should be unbroken and faster. Try to perform all reps ≈ 1:30. Goal is to sprint and rest for 5 rounds)   Option 2: 5 Rounds for Time 12 Russian KBS 6 Burpees 6 Box Jumps

Sunday


Endurance 10 Rounds for Time 10 Russian KBS 53/35 10 Burpees 10 Air Squats 10 Sit-ups 200m Run or 250m Row 9:30 5 Rounds for Time 10 RKBS 53/35 5 Burpees 10 Air Squats 10 Sit-ups 200m Run or 250m Row

Friday


CrossFit Open Workout 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. Scaled For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 1

Thursday


Conditioning Teams of 2 3 Rounds of: 5:00 Max Calorie Bike or Row 3:00 Max Distance Sled Drag 135/90 (100’ Intervals) -1 min rest-

Wednesday


Strength Bent Over Barbell Row 5x6-8   Conditioning 3 Rounds of: 8 DB Box Step Overs (1 DB) 24/20 5 Power Snatch 95/65 5 T2B -2 min rest- 3 Rounds of 12 BW Box Step Overs 24/20 5 Power Snatch 135/95 5 T2B Option 2: 2x Through 3 Rounds of: 8 BW Box Step Ups 8 Leg Raises 8 DB Snatch -2 minute rest-   Accessory Weighted Plank 4x:30-:45

1 2 3 4 5 169