W.O.D.s

CROSSFITSupinated Grip Barbell Row15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Pull-up21 Double Under7 Cal Assault Bike21 Double Under _______________________ STRONGFITWeek 23 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) 8(H) […]

CROSSFITOverhead Squat15(L) 12(M) 10(MH) 8(H) 5 rounds for time:AMRAP 2:0015 Wall Ball 20/1412 Toes to BarMax Calorie Row (in remaining time)(2:00 rest between AMRAPs) __________________ 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 ______________________ COMPETITORBench Press +

CROSSFITIncline Bench Press15(L) 12(M) 10(MH) 8(H) For time:42-30-18Hand Release Push-upKB Swing 53/35Sit-up ________________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Nautilus Ab

SLEDS3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) _____________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1×190% 1×2 Clean & Jerk70%

CROSSFIT“Isabel”For time:30 Snatch 135/95 3 rounds for quality:10 Toes to Bar30 Flutter KickMax L-Hang Hold _________________________ STRONGFITWeek 12 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: 45′ Suitcase Carry (both sides) 2 rounds:250m Row10 Turkish Sit-up500m Row25 Sit-up(rest

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Cable Biceps Curl12-15 Cable

CROSSFIT“Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat No measure:5000m Assault Bike _____________________________ STRONGFITWeek 13 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) 8(H) 3 rounds:15 Reverse Grip Triceps Pushdown15 Close Grip Triceps

CROSSFIT“Annie”For time:50-40-30-20-10Double UnderSit-up 3 rounds no measure:10 V-up30 Bicycle CrunchMax Plank Hold _________________________ STRONGFITWeek 18 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 _________________________ COMPETITORBench Press + Strict Weighted Pull-up2 Waves:Build to Heavy 7 + 7Build to Heavy 5+5Build

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerks 135/953 Burpees Over the Bar No measure:2000m Row __________________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest

SLEDS5 rounds: (building load)60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle80m Recovery Walk(alternate shuttles with a partner) ____________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 1×190% 1.2.1 Clean & Jerk70% 1×275% 1×180% 2×185% 1×190% 2×1 Front Squat80% 2×385% 2×2 “Play is the work of childhood.” ~Jean Piaget