WOD of the week

Week 39 

CROSSFIT 

MONDAY

WORKOUT

3 ROUNDS FOR TIME
10 Power Snatch (60/43)|(43/30)
400m Run

(Score is Time)

-TC 13:00-

TUESDAY

WORKOUT

FOR TIME*
15-12-9-12-15
DB Front Squat (22.5/15)|(15/10)
C2B Pull-Up**

*After each full set, complete 10 Up-Downs
**Gymnastic Kip Preferred

(Score is Time)

-TC 15:00-

 

WEDNESDAY

WORKOUT

4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (60/50)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (85/60)|(60/42.5)
BB2: (100/70)|(70/47.5)
BB3: (115/79)|(79/52.5)
BB4: (125/85)|(85/60)

(Score is Rounds + Reps)

 

THURSDAY

WORKOUT

3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target**
:30 Single KB Front Rack Hold (R) (32/24)|(24/16)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
**Target is 6"" above standing reach

(Score is Total Reps of MU or RR)

 

FRIDAY

WORKOUT

FOR TIME
1500/1250m Row
45 Hang Power Clean (70/48)|(53/35)

*Partition Row & Reps in any way or order to complete the work.

(Score is Time)

-TC 15:00-

 

SATURDAY

WORKOUT

IN TEAMS OF 2...

FOR TIME*
800m WB Run
80 Wall Balls (9/6)|(6/4)
80 Push-Ups**
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
**Hand Release Push-Ups Optional

(Score is Time)

-TC 30:00-

 

SUNDAY

WORKOUT

AMRAP x 18 MINUTES
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (22.5/15)|(15/10)
2 Legless Rope Climbs*

*Option for Standard Rope Climb

(Score is Rounds + Reps)

 

 

 

 

page1image37353536 page1image37340288 page1image37342016 page1image37344704 page1image37350464 page1image37352768

 

GYMNASTICS

Ring Muscle-ups


Dela på Facebook