W.O.D.s

CROSSFITPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) For total time:3 rounds –10 Power Clean 115/7515 Burpees Over the Bar (rest 2:00) 3 rounds –10 Shoulder to Overhead 115/7515 Box Jump Over 24/20 ______________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Chest Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) […]

GYM CLOSES AT 9:30a FOR USAW CERT. SLEDS80m Farmers Carry 4 rounds: (building load)40m Sled Push40m Sled Pull(alternate rounds with a partner) 80m Farmers Carry 4 rounds: (building load)40m Sled Backward Drag40m Sled Pull(alternate rounds with a partner) 80m Farmers Carry ________________________ WEIGHTLIFTINGSnatch2 waves:70% 1×275% 1×180% 1×185% 1×2 Clean + Jerk70% 2+275% 1+180% 2(1+1)85% 2+2

CROSSFITPower Snatch3(L) 3(M) 3(MH) 3(H) “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ________________ STRONGFIT2 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Dumbbell Bent Row10(L) 8(M) 6(H) 15(MH) Wide Grip Lat Pulldown10(L) 8(M) 6(H) 15(MH) AMRAP 6:009 Kettlebell Deadlift45′ Farmers Carry 3 rounds::30 Plank Hold:30 Wall Sit:30 Rest ___________________ COMPETITOR3 sets:1 Wall Walks

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.8-12 Biceps Curl8-12 Triceps Extension20-30

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set – more than last week) AMRAP 15:0020 Push-up15 Box Jump Over 24/2010 Toes to Bar5 Wall Walk _________________________ STRONGFIT2 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Arnold Press10(L) 8(M) 6(H) 15(MH) Machine Dip10(L)

CROSSFITFront Squat + Back Squat3+3(L), 3+3(M), 3+3(MH), 3+3(H) For time:30 Deadlift 135/951500/1200m Assault Bike20 Power Clean 135/951000/800m Assault Bike10 Shoulder to Overhead 135/95500/400m Assault Bike ________________________ STRONGFIT2 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat10(L) 8(M) 6(H) 15(MH) Bulgarian Split Squat10(L) 8(M) 6(H) 15(MH) Hamstring Curl10(L) 8(M) 6(H) 15(MH) Standing Calf

CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 3 rounds for time:80 Double Under50 Sit-up20 Single-Arm Devil Press (alt. arms) 50/35 __________________________ STRONGFIT2 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Chest Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Decline Press10(L) 8(M) 6(H) 15(MH) EZ Bar Biceps Curl10(L) 8(M) 6(H) 15(MH) 3

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 ______________________ WEIGHTLIFTINGSnatch2 waves:70% 1×275% 1×180% 1×185% 1×2 Clean + Jerk70% 2+275%

CROSSFITPower Snatch4(L) 4(M) 4(MH) 4(H) AMRAP 9:003-6-9-12-15-etc…Deadlift 225/155Handstand Push-upBox Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-9Russian Kettlebell SwingLeg Press 3 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch _______________________ COMPETITOR3 sets:1 Wall Walks + 1 Tempo

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Seated Row 3 rounds:No rest between exercises.15 Rope Biceps Curl15 Rope Triceps Pushdown(alternate rounds with a partner) “Rest Pause Sets”Select a weight that allows 12 reps (fresh):Set 1: AMRAP(rest :20)Set