W.O.D.s

CROSSFITDeadlift10(L) 10(M) 10(MH) 10(H) For total reps:Every 1:00 for 5:0010 Wall Ball 20/14Max Reps Burpee (rest 2:00) Every 1:00 for 5:0010 Wall BallMax Reps Sit-up ____________________ STRONGFITWeek 12 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 […]

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Cable Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus Behind the Neck8-12 Cable Biceps Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated

CROSSFITFor total reps:Every 2:00 for 10:00Max Unbroken Strict Pull-up (use assistance to get 5+) “9/11”For total time:2001m Row 3 rounds-200m Burden Run 35/25 (plate)9 Handstand Push-ups11 DB Box Step-ups 1×50/35 ________________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Wide Grip Pulldown12(L) 10(M) 8(H) 15(MH) 3 rounds:No rest between exercises.8-12 Shoulder

CROSSFITBarbell Lunge10(0) 10(L) 10(M) 10(H) AMRAP 12:009 Hang Power Clean 95/656 Thruster 95/6530 Double Under ________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL15 TKE Front Foot Elevated Split Squat15(0) 12(L) 10(M) 8(MH)(dumbbell in opposite hand of leg working) Single-Leg Hip Thrust15(0) 12(L) 10(M) 8(MH) Standing Calf Raise“Rest Pause Sets” 3 rounds:1:00 Calorie

CROSSFITDB Bench Press10(L) 10(M) 10(MH) 10(H) 4 rounds for time:500/400m Assault Bike20 KB Swing 53/3515 Toes to Bar500/400m Assault Bike(rest 1:00) _______________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover8-12

SLEDS8 rounds:10m Sled Push (pick weight)(rest :10 between pushes) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Backward Drag(rest :10 between pulls) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Sled Push(rest :10 between pushes) ________________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Drop Snatch At a moderate load:Every

CROSSFITSumo Deadlift10(L) 8(M) 6(MH) 4(H) For total time:21 Push Press 75/5521 Front Squat-then-1000/800m Row-then-3 rounds:7 Push Press 95/657 Front Squat-then-1000/800m Row-then-7 rounds:3 Push Press 115/753 Front Squat __________________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min:

UPPER BODYIncline Press (machine)“Rest Pause Sets” Wide Grip Pulldown“Rest Pause Sets” Decline Press (machine)50 Reps with As Little Rest As Possible Cable Seated Row50 Reps with As Little Rest As Possible Pec Deck“Rest Pause Sets” Rear Delt Fly“Rest Pause Sets” 3 rounds:No rest between exercises.15 Cable Triceps Pushdown15 Cable Biceps Curl(alternate rounds with a partner)

CROSSFITSupinated Grip Barbell Row10(L) 8(M) 6(MH) 4(H) Every 1:00 for 10:005 Pull-up10 Push-upMax Power Cleans 135/95(score is total power cleans) _______________________ STRONGFITWeek 33 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Cross Body Hammer Curl15(L) 12(M) 10(MH)

CROSSFITOverhead Squat10(L) 8(M) 6(MH) 4(H) 5 rounds for time:400/300m Row20 Wall Ball Shot 20/1410 Burpee to 6″ _____________________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold _____________________________ COMPETITORPush Press + Push Jerk2 waves:3+1, 2+1, 1+1(first wave start