WODs 2/27 – 3/5
Saturday
WODs 2/27 – 3/5
Saturday
2/20-2/26
Monday
Overhead Squat
5 x 3 reps
Increase weight on each round if possible
WOD
10 minute AMRAP
21 Double-unders
7 Toes To Bar
Tuesday
WOD
‘Baseline’
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Rest 5 minutes
7 minutes to establish a 1RM Hang Squat Clean
Wednesday
Strength
10 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
WOD
10 minute AMRAP
5 Handstand Push-ups
10 Burpees
15 Wall Balls (20/14)
Thursday
Five Rounds For Time:
10 DB Hang Cleans (choose weight, but make it challenging)
15 Box Jumps (24/20)
10 Toes To Bar
Friday
CrossFit Games Open WOD 22.1
15 minute AMRAP
3 Wall Walks
12 Alternating DB Snatch (50/35), scaled and 55yr+ (35/20)
15 Box Jump Overs (24/20)
Saturday
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
CrossFit Games Open WOD 22.1 after the 8:30a class
2/13 - 2/19
Monday
10 Sets
5 Strict Weighted Pull-ups (pick load. Make it challenging)
Rest 30 seconds between sets
WOD
12 minute AMRAP
12 Alternating DB Snatch (50/35)
12 Box Jumps (24/20)
Air Bike 12 Calories
Tuesday
Bench Press
5 x 8 reps
Increase weight on each set
WOD
For Time
10-8-6-4-2
Front Squat (135/95)
20-16-12-8-4
Ring Push-ups
Wednesday
3 Rounds For Time
Row 500 Meters
30 Kettlebell Swings (55/35)
30 Walking Lunge Steps (no weight)
Thursday
Deadlift
5 x 5 reps
Increase weight on each set
WOD
7 minute AMRAP
10 Strict Pull-ups
10 Burpees
Friday
Strength
Hang Squat Clean
5 x 3 reps
Increase weight on each set.
WOD
3 Round For Time
10 Push Jerks (135/95)
15 Toes To Bar
Saturday
3 Rounds For Time
15 Kettlebell Swings (70/55)
20 Box Jumps (30/24)
Row 250 Meters
2/6 - 2/12
Monday
21-15-9 Rep Rounds For Time
Sumo Deadlift High Pull (95/65)
Box Jumps (24/20)
Ring Dips
Tuesday
15 minutes to work up to a heavy
Clean & Jerk
WOD
8 minute AMRAP/REP
3-6-9-12-15-18-21…
Push Ball (20/14)
Push-up
Power Clean @ 60% of todays Clean & Jerk
Wednesday
5 Rounds For Time
5 Chest To Bar Pull-ups
10 Back Squats (135/95)
15 Burpees
Thursday
Strength
20 minutes to establish a 1 RM Bench Press
WOD
5 Rounds
1 minute Max Rep Bench Press (135/95)
Rest 30 seconds
1 minute Max Rep Wall Balls (20/14)
Rest 30 seconds
Friday
20 minute AMRAP
5 Power Snatches (115/75)
7 Bar Muscle-ups
9 Lateral Burpees Over The Barbell
Saturday
4 Rounds. Each Round For Time
Row 50 Calories
25 Thrusters (75/55)
25 Pull-ups
50 Double-unders
Rest 3 minutes between rounds
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