WODs 4/24-4/30
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
WODs 4/24-4/30
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
WODs 4/17 – 4/23
Monday
5 Rounds For Time
10 Strict Handstand Push-ups
15 DB Hang Power Clean (pick load)
20 Calorie Row
Tuesday
20 Minute AMRAP
12 Barbell Front Rack Lunges (95/65)
24 Push-ups
12 Power Snatch (95/65)
Wednesday
3 Rounds For Time
Row 300 meters
20 Burpees
30 Wall Balls (20/14)
Thursday
For Time
60-50-40-30
Double-unders
15-12-9-6
Dead-lifts (225/155)
9-7-5-3
Ring Muscle-ups
Friday
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Strict Pull-ups
Box Jumps (24/20)
Saturday
3 Rounds For Time
10 Power Cleans (135/95)
20 Ring Push-ups
Run 400 Meters
WODs 4/10-4/16
Monday:
Strength:
Clean & Jerk
5 reps @ 65%
3 reps @ 70%, 75%
2 reps @ 85%, 90%
WOD:
For Time:
24-18-12
Kettlebell Swings (men 55lbs/women 35lbs)
9-6-3
Bar Muscle-ups
Tuesday:
Strength:
Back Squat 5 x 5 reps
increase weight on each set
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute
OR
Four Rounds For Time On Each Round:
Air Bike 1,200 Meters
Rest 1 minute
Wednesday:
Strength:
Snatch 5 x 3 reps
WOD:
Helen
3 Rounds For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Thursday:
Strength:
Front Squat 5 x 3 reps
WOD:
10 minute AMRAP
5 Strict Handstand Push-ups
10 DB Hang Squat Cleans*
10 Weighted Box Step-up*
*pick load. Use the same pair of DB’s for cleans and step ups
Friday:
Strength:
Power Snatch 5 x 3 reps (touch and go)
Overhead Squat 5 x 3 reps
WOD:
4 minute max distance row. (set rower dampener on 3)
Saturday:
Partner WOD
10 Rounds For Time (5 rounds each)
P1: Run 400 Meters
P2: 10 Squat Cleans(135/95)
10 Burpees
WODs 4/3-4/9
Monday:
Strength:
Every minute on the minute for 7 minutes complete:
5 Back Squats @ 70% of 1 RM
WOD:
In 10 minutes complete as many rounds as possible:
5 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)
10 Chest to Bar Pull-ups
Tuesday:
Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)
Wednesday:
Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders
Thursday:
Partner WOD
8 Rounds for Time
P1: Row 500 Meters
P2: 3 Rounds
7 Power Cleans (135/95)
10 Ring Dips
Friday:
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Saturday:
Four rounds for time:
Run 400 Meters
25 Hang Squat Snatches (men 75lbs/women 50lbs)
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