Thursday 21.03.04 wod: pArtner workoUt
Partner WOD
30 Minute AMRAP
2000m Row
50 Sit Ups
50 Push Ups
50 Empty Bar Curls
Reps Are Split In Half
Wednesday 21.02.03 wod: ohs, db snatch, burpees
9 Minute EMOM
5 OHS 95/65
5 Rounds
1 Minute Work
1 Minute Rest
12 DB Snatch 50/35
With Time Remaining In Minute
Max Bar Facing Burpees
Score Total Burpees
Tuesday 21.03.02 wod: cal bike, hspu, pUll Ups
20 Minute AMRAP
20/16 Cal Bike
8 HSPU
20/16 Cal Bike
12 Pull Ups
Monday 21.03.01 wod: du’s, box jumps, squat cleans
3 Rounds For Time
36 Double Unders
12 Box Jumps 24/20
4 Squat Cleans 135/95
Rest 3:00
Repeat (3 Sets Total)
Score Total Time
sunday 21.02.28 wod: active movement day
Active Movement Day
30 Minute AMRAP
2:00 Bike @Moderate Pace
10 Plate Devils Press 45/25
2:00 Row @Moderate Pace
20 Jumping Lunges
saturday 21.02.27 WOd: traditional day
Traditional Day
Front Squat
5×3 @80%
4 Rounds For Time
9 Box Jump Overs 24/20
7 TTB
5 Deadlifts 225/155
friday 21.02.26 wod: Open workout 18.5
Crossfit Open Workout 18.5
AMRAP 7 Minutes
3 Thrusters 100/65
3 C2B
6 Thrusters 100/65
6 C2B
9 Thrusters 100/65
9 C2B
and so on
Score Total Reps
THURSDAY 21.02.25 wod: conditioning day
Conditioning
For Time
2000/1600m Row
100 Box Step Ups
50 Burpees
Wednesday 21.02.24 wod: sQuat snatch, kb swings, sIt ups
Snatch
In 20 Minutes
Build to a 1RM
Then
21-15-9
KB Swings 70/53
Sit Ups
Tuesday 21.02.23 wod: Bike, Ctb, push ups
C2B Capacity
8 Sets
:10 Bike Sprint
Right Into
:20 Max C2B
Rest 1:30
Then
10 Minute AMRAP
16/11 Cal Bike
16 Push Ups