W.O.D.s

CROSSFITPush Press12(L) 12(M) 12(MH) 12(H) AMRAP 15:0015/12 Calorie Row30 KB Swing 53/3560 Double Under _______________________ STRONGFITWeek 22 rounds: (light)12 Plate Circle (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Bench Press12(L) 10(M) 8(MH) 6(H) Wide Grip Pulldown12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between exercises.12 Pec Deck12 Machine Dip(alternate […]

SLEDS8 rounds::20 Sled Push:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Backward Drag:10 Rest _______________________ WEIGHTLIFTINGSnatchBuild to a Heavy set of 3(no misses or grinding) Clean + JerkBuild to a Heavy set of 2+2(no misses or grinding) Pause Squat60% 1×265% 1×270% 1×2 Back Extension2×12 “Luck is a dividend of sweat. The more you sweat,

UPPER BODYDeadlift10(L) 8(M) 6(MH) 4(H) For time:21 Deadlift 185/125400m Run15 Deadlift400m Run9 Deadlift400m Run-immediately into-50 Bar Facing Burpee _____________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat12 Hamstring Floss Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Cable Seated Row15(L) 12(M) 10(MH) 8(H) Face Pull3×15 (M) 21-15-9Leg PressRussian Kettlebell SwingLeg Lever ________________________ COMPETITORSnatch70% AMRAP 1:0080% AMRAP 1:3090%

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Chest Press8-12 Cable Low Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Biceps Curl8-12 Triceps Extension8-12 Machine

CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 8+) For time:10-8-6-4-2Hang Power Clean 135/95100-80-60-40-20Double Under ________________________ STRONGFITWeek 1H-Raise3×15 (L) Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) EZ Bar Upright Row15(L) 12(M) 10(MH) 8(H) EZ Bar Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.15 Reverse Grip

CROSSFITBarbell Lunge10(L) 8(M) 6(MH) 4(H)(each leg) AMRAP 16:0090 Wall Ball 20/1470 DB Snatch 50/3550 Box Jump 24/2030 DB Push Press 2×50/35Max Calorie Row _____________________ STRONGFITWeek 1Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50 Hard:10 Easy Machine Squat12(L) 12(M) 12(H) Hamstring Curl12(L) 12(M) 12(H) Standing Calf Raise15(L) 15(M) 15(H) AMRAP 12:0025 Russian Kettlebell Swing50′

CROSSFITDumbbell Bench Press10(L) 8(M) 6(MH) 4(H) For time:21-15-9Push-upToes to BarPush-upCalorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Bench Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.15 Pec Deck12 Machine Dip(alternate rounds with

SLEDS8 rounds::15 Sled Push:15 Rest 8 rounds::15 Sled Pull:15 Rest 8 rounds::15 Backward Drag:15 Rest _______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 2 Drop Snatch 1 Overhead Squat At a moderate load:Every 1:00 for 10:001 Power Clean + 2 Push Press + 1 Jerk Pause Squat60% 1×265% 2×2 Plank Hold3x :30

CROSSFITDeadlift6(L) 6(M) 6(MH) 6(H) For total time:5 rounds –10 DB Goblet Squats 50/3515 Hand Release Push-ups~then~150′ DB Walking Lunge 50/35 ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) AMRAP 20:0010 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack

UPPER BODY3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Triceps Pushdown8-12 Machine Dip(alternate rounds with a partner) Machine Biceps Curl“Rest