2/2 Endurance WOD (7:45am)
2 Rounds For Time:
1000 Meter Row
25 Hang Power Cleans (75/55)
25 Burpees
25 Sit-ups
2/2 Community WOD (10:00am)
2 Rounds For Time:
500 Meter Row
20 Hang Power Cleans (75/55)
20 Burpees
20 Sit-ups
10 Minutes EMOM
2 Power Snatches @ 75-85%
3 Rounds for Time:
400 Meter Run
30 KBS (50/35)
15 Pull-ups
Front Squats:
2×5 @ 70%
3 @ 75%
3 @ 80%
6 Rounds:
60 Second AMRAP of:
10 Thrusters
Bar-Facing-Burpees for remainder of 60 seconds
*Rest 60 Seconds Between Rounds
* Score is total Bar Facing Burpees
* Pick your thruster weight to be something you can quickly get through 10 each round”
4 Rounds for Time:
500 Meter Row
10 Handstand Push-ups
50 Double Unders
ROMWOD
We’ll be closing out class with ROMWOD – CrossFit focused yoga
20 Minutes of Bar Muscle-up Practice
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35)
16 toes-to-bar
8 dumbbell power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 dumbbell power cleans
etc., alternating between toes-to-bar and bar muscle-ups every 2 rounds.
Modifications
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups”
Back Squats:
5 reps @ 70%
5 reps @ 75%
2×3 reps @ 80%
3 reps @ 82.5%
Full Tabata of Each Movement
8 Rounds – 20 seconds of work, 10 seconds of rest
Tabata Double Unders
*Rest 1 Minute
Tabata Push Ups
*Rest 1 Minute
Tabata Box Jumps
*Score is total reps between all 3 rounds
Endurance WOD (7:45am)
3 Rounds for Time:
800 Meter Row
20 Box Jumps (24/20)
25 Kettlebell Swings (50/35)
30 Air Squats
Community WOD (10:00am)
3 Rounds for Time
400 Meter Row
15 Box Jumps
20 Kettlebell Swings
25 Air Squats
Turkish Get-ups
3-2-1-1
*Reps are each arm: 3 on each arm, 2 on each arm, 1…
*Weight is athlete’s choice
4 Rounds for Time:
30 Double Unders
15 Hang Power Clean (95/65)
30 Sit-ups
Front Squats
2×5 @ 65%
2×5 @ 70%
Open 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
…..
* If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
* Modified – 65/45# Thrusters and Jumping Pull-ups
15 Minutes of Handstand Walk Practice
* Drills – Downward dog push-ups, kick ups, shoulder taps, wall walks, walking into wall
16 Minute Alternating EMOM:
Minute 1 – 8 Burpee Box Jumps
Minute 2 – 16 Kettlebell Swings (50/35)
*Alternate between BBJs and KBS every minute, on the minute. Rest the remainder of each minute.