W.O.D.s

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set) For time:75 Burpees*20 Double Unders every 1:00 (starting at 0:00) _____________________ STRONGFITWeek 32 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) […]

CROSSFITFront Squat + Back Squat4+4(L), 4+4(M), 4+4(MH), 4+4(H) 6 rounds for time:15 Wall Balls 20/1415/12 Calorie Assault Bike _________________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine Squat Complete with as little rest as possible:50 Hamstring Curl Complete with as little rest as

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) For time:10-9-8-7-6-5-4-3-2-1Calorie RowKB Swing 53/35Toes to Bar _______________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Prone Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 10-12 reps with) Complete with as little rest as possible:50 Supinated Pulldown

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 40yd Sled Pull Shuttle 135/9080yd Sled Pull Shuttle40yd Sled Pull Shuttle80yd Sled Pull Shuttle40yd Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry 20yd Sled Backward Drag 135/9040yd Sled Backward

CROSSFIT“CrossFit Total”1 Hour to Complete:Build to Heavy 1 Back SquatBuild to Heavy 1 Strict PressBuild to Heavy 1 Deadlift ________________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-9Russian Kettlebell SwingLeg Press 2 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch _______________________

UPPER BODYPullover & Press8(L) 8(M) 8(MH) 8(H) Barbell Curl8(L) 8(M) 8(MH) 8(H) Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) Incline Dumbbell Curl15(L) 12(M) 10(MH) 8(H) Nautilus Mult-Triceps4×12 (M) Nautilus Mult-Biceps4×12 (M) Reverse Grip Triceps Pushdown3×20 (M) ___________________________ WEIGHTLIFTINGEvery 1:00 for 10:002 Miyake Snatch High Pull(pull 3x mid thigh to mid shin and finish with a high

CROSSFITOn a 25:00 Clock:100/80 Calorie Assault BikeAMRAP in remaining time:25 Burpee to 6″15 Toes to Bar5 Wall Walk ___________________ STRONGFITWeek 22 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) 10(MH) 8(H) 4 rounds:No rest between exercises.8 DB Hammer Curl8 DB

CROSSFIT5 rounds for time:12 DB Snatch 50/3515/12 Calorie Row18 Push-ups _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine Squat Complete with as little rest as possible:50 Hamstring Curl Complete with as little rest as possible:50 Leg Extension Complete with as little rest

CROSSFIT“Partner Frannie”With a partner for time:150 Double Under75 Sit-up50 Thruster 95/65100 Pull-up50 Thruster75 Sit-up150 Double Under ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Prone Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 10-12 reps with) Complete with as little rest as possible:50 Supinated

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push Round 1: PushRound 2: PullRound 3: Backward Drag ________________________ WEIGHTLIFTINGSnatch70% 1×275% 1×280% 4×2 Clean + Jerk70% 2+275% 1+180% 4(2+2) Front Squat70% 2×380% 4×2 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold “Fortune always favors the brave, and never helps