W.O.D.s

CROSSFITStrict Press3×15 (M) AMRAP 15:0010 Single Arm DB Push Press 50/35 (switch arms as needed)5 Burpee Over DB10 DB Snatch 50/35 (alternate arms)5 Burpee Over DB _______________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell Press12(L) 10(M) 8(MH) 6(H) Incline Dumbbell Row12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between […]

SLEDS8 rounds::20 Backward Drag:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Sled Push:10 Rest ____________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean + JerkBuild to a Heavy 2+2(no misses or grinding) Pause Squat (:02 in bottom)70% 3×3 Weighted Back Extension3×12 (M) “Who makes quick use of the moment is a genius of

CROSSFIT“Holleyman (light)*20 rounds for time:5 Wall Ball Shot 20/143 Handstand Push-up1 Power Clean 155/105(alternate rounds with a partner) ________________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 8 rounds for load: (building)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell Deadlift

UPPER BODY5 rounds:No rest between exercises.10 Machine Dip10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Dumbbell Skull Crusher12 Seated Hammer Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.15 EZ Bar Overhead Triceps Extension15 Nauttilus Multi-Biceps(alternate rounds with a partner) 2 rounds:No rest between exercises.20 Reverse Grip Triceps

CROSSFIT3 rounds for quality:10 Hanging Leg Raise15 Weighted Sit-up20 Russian Twist (each side) With a partner for time:300 Double Under200 Push-up100 KB Swing 53/3550 DBall Over the Shoulder 100/80 ________________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) 3 rounds:No

CROSSFIT8 rounds for load:40yd Sled Push(3 person relay) For time:500/400m Row30 Burpee to a 45lb Plate1000/800m Row30 Burpee to a 45lb Plate500/400m Row ______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thust15(L) 12(M) 10(MH) 8(H) 40-30-20Meters Walking LungeRussian Kettlebell SwingBicycle Crunch Standing Calf Raise3×15

CROSSFIT“Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _____________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell Press15(L) 12(M) 10(MH) 8(H) Incline Dumbbell Row15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 30-20-10Calorie RowPush-upSit-up ____________________ COMPETITORSnatch70% 1×575%

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 3 rounds:60m Sled Push Shuttle 90/45(alternate rounds with a partner) 80m Backwards Drag 135/90 _______________________ WEIGHTLIFTINGSnatchBuild to a Heavy 1(no misses or grinding) Clean +

CROSSFITFor load:Every 1:00 for 10:001 Power Clean For time:21-15-9Thruster 95/65Burpee Over the Bar _____________________ STRONGFITWeek 32 rounds:12 Banded Good Morning8 Cossack Squat (over and back is one)12 Back Extension Trap Bar Deadlift8(L) 5(M) 3(MH) 3(H) 3 rounds:40m Sled Push40m Sled Pull40m Backwards Drag(alternate rounds with a partner) 3 rounds:Back Extension (pick reps)Plank Hold (pick time)(alternate

UPPER BODY3 rounds:No rest between exercises:8-12 Front Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 3 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:12-15 Pec Deck12-15 Lateral Raise12-15 Rear Delt Fly(alternate rounds with a partner) 3 rounds:No rest between exercises:12-15 Biceps Curl12-15 Triceps