W.O.D.s

Upper Body
3 rounds:
No rest between exercises.
10 Dynabody Wide Grip Power Press
10 Dynabody Neutral Grip Power Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Cable Behind the Neck Pulldown
10 Cable Supinated Pulldown
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise
10 Shoulder Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Rear Delt Fly
10 Seated Row
(alternate rounds with a partner)

3 rounds:
10 EZ Bar Biceps Curl
8 EZ Bar Reverse Grip Biceps Curl
AMRAP EZ Bar Curl
(alternate rounds with a partner)
_____________________________________

Sleds
2 rounds:
120yd Backwards Sled Drag 90/45
200m Recovery Jog
120yd Sled PULL
200m Recovery Jog
120yd Sled Push
200m Recovery Jog
__________________________________

Weightlifting
Power Snatch
75% 4×3

Push Press
85% 4×3

4 rounds:
10 Seated Row
20 Band Pull Apart

10-12-14-16
Standing Shrug
Rear Delt Fly
____________________________________

Strength & Hypertrophy
Close Grip Bench Press
8(35%-45%-50%-57%)
*% of Bench Press 1RM

4 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc) (increase from last week)
8 Shoulder Press at 55%
(rest 1:30 between sets)

4 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Ext (:04 ecc) (increase from last week)
8 Weighted Dip
(rest 1:30 between sets)

EZ Bar Front Raise 3×8
(increase from last week)

Skull Crusher 3×8
(increase from last week)

Cable Triceps Pushdown 4×12
(increase from last week)

“Never underestimate your problem or your ability to deal with it.”
~Robert H. Schuller

CrossFit
3 rounds for load:
3 Eccentric Chin-up (:08 ecc)
12 Gorilla Row
(alternate rounds with a partner)

5 rounds for time:
7 Power Clean 135/95
14 Wall Ball Shot 20/14

Finisher
100 Band Pull Apart
____________________________

Competitor
5 rounds for load: (constant load)
3 Hang Clean + 3 Jerk + 3 Front Squat (unbroken)
*follow each round with a 200m recovery jog

21-15-9
Toes to Bar
Incline Sit-up

For time:
5 DBall Over the Shoulder 150/100
50 Double Under
4 Dball Over the Shoulder
40 Double Under
3 Dball Over the Shoulder
30 Double Under
2 DBall Over the Shoulder
20 Double Under
1 DBall Over the Shoulder
10 Double Under
_______________________________

Weightlifting
Clean
70% 2×2
75% 1×2
80% 2×1
85% 2×2

Clean Pull
90% 2×3
100% 2×2

Super Squat 8-8-8-8

Hip Thrust 12-12-12

Sorinson Hold 3x :20
(add weight if ready)
_____________________________

Strength & Hypertrophy
Rest

“Absence diminishes mediocre passions and increases great ones, as the wind extinguishes candles and fans fires.”
~Francois de La Rochefoucauld

CrossFit
For load:
Front Squat 2-2-2-2-2
(make consistent increases)

AMRAP 14:00
12 Dumbbell Box Step-up 50/35 (single db)
16 Alt-Arm Dumbbell Snatch 50/35
20 Burpee Over Dumbbell
24 Double Under
(6 step-up each leg. 8 dumbbell snatch each arm)

Finisher
Manual Leg Curl 2×12
_____________________________

Competitor
5 rounds for load: (constant load)
8 Blokz Bench Press
8 Gorilla Row
(alternate rounds with a partner)

AMRAP 7:00
7 Calorie Assault Bike
3 Ring Muscle-up

Rest 7:00

AMRAP 7:00
7 Calorie Row
5 Strict Handstand Push-up

Rest 7:00

AMRAP 7:00
7 Calorie Ski Erg
7 Power Clean 135/95
____________________________

Weightlifting
Jerk
70% 2×2
75% 1×2
80% 2×1
85% 2×2

Power Clean
75% 4×3

Bench Press 8-5-5-3-3-3

Dumbbell Incline Press 12-10-8-6

Overhead Triceps Extension 12-10-8-6
____________________________

Strength & Hypertrophy
Back Squat 3×8 at 60%

3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc)
10 Dynabody Super Squat
(rest 1:30 between sets)

3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04 ecc)
10 Dynabody Hip Thrust
(rest 1:30 between sets)

Leg Press 1×50

• 

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”
~Sydney J. Harris

CrossFit
For load:
Blokz Bench Press 8-8-8-8
(make consistent increases)

5 rounds for total reps:
3:00 to complete.
200m Run
15 Russian Kettlebell Swing 70/53
Max Rep Strict Press 95/65
(rest 1:00 between rounds)

Finisher
100 Band Triceps Pushdown
________________________________

Competitor
Snatch (T&G)
Build to a heavy set of 5

AMRAP 3:00
Snatch (any style) at 80% of heavy set.

Back Squat
55% 1×8
60% 1×6
65% 1×4
80% 1×8

5 rounds for total reps:
3:00 to complete.
250m Row
15 Russian Kettlebell Swing 70/53
Max Rep Burpee to a plate
(rest 1:00 between rounds)
______________________________

Weightlifting
Snatch
70% 1×3
75% 1×3
80% 1.2.3

Snatch Pull
90% 2×3
100% 3×2

Back Squat
55% 1×8
60% 1×6
65% 1×4
80% 1×8

Incline Sit-up 15-12-9
______________________________

Strength & Hypertrophy
4 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
8 Barbell Bench Press at 55%
(rest 1:30 between sets)

Dumbbell Incline Press 8-8-8-8
(make consistent increases)

Tempo Chest Press (:04 ecc) 3×8
(constant load)

Alternating-Arm Hammer Curl 8-8-8-8
(make consistent increases)

Axle Bar Curl 15-12-10-8
(make consistent increases)

Tempo Single-Arm Machine Curl (:04 ecc) 12-10-8
(make consistent increases)

“It’s almost as easy to stand up as it is to sit down.”
~Charles Lindbergh

Upper Body
3 rounds:
No rest between exercises.
8 Tempo Chest Press (:04 ecc)
8 Tempo Front Pulldown (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Incline Press (:04 ecc)
8 Tempo Sested Row (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Seated Dip (:04 ecc)
8 Tempo Pullover (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Triceps Extension (:04 ecc)
8 Tempo Biceps Curl (:04 ecc)
(alternate rounds with a partner)
____________________________________

Sleds
5 rounds: (increase load each round)
30yd Backward Drag
30yd Sled Pull
30yd Sled Push
(alternate rounds with a partner)

2 rounds:
60yd Speed Sled Push 90/45
(alternate with a partner)
____________________________________

Weightlifting
Snatch
2 waves:
75% 1×2
80% 1×2
85% 1×2

Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2

Front Squat
80% 3×3

Weighted Plank Hold 4x :10

“Be a good animal, true to your animal instincts.”
~D. H. Lawrence

CrossFit
For load:
Deadlift 8-8-8-8
(make consistent increases)

3 rounds for time:
500m Row
400m Run
50 Double under
__________________________

Competitor
3 rounds for time:
500m Row
400m Run
50 Double under

Clean
70% 1×3
75% 2×2
80% 3×1

3 rounds:
10 Leg Extesnion
15 Leg Press
10 Leg Curl
(alternate rounds with a partner)
__________________________

Strength & Hypertrophy
Deadlift
55% 3×8

Pullover 3×8
(constant load)

Single-Arm Front Pulldown 3×8
(constant load)

Single-Arm Row 3×8
(constant load)

3 rounds:
No rest between exercises.
12 Tempo Rear Delt Fly (:04 ecc)
12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
30 Gripper
30 Band Pull Apart
(alternate rounds with a partner)

“We must select the illusion which appeals to our temperament, and embrace it with passion, if we want to be happy.”
~Cyril Connolly

Upper Body
10-12-14-16 (decreasing load)
Chest Press
Pec Deck
Triceps Push Down
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
Seated Row
Rear Delt Fly
Biceps Curl
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
Shoulder Press
Dumbbell Lateral Raise
Upright Row
(alternate rounds with a partner)

10-12-14-16
Supinated Pulldown
Dumbbell Pullover
Band Pull Apart
(alternate rounds with a partner)
___________________________________

Sleds
5 rounds: (increase load each round)
30yd Backward Drag
30yd Sled PULL
30yd Sled PUSH
(alternate rounds with a partner)
__________________________________

Weightlifting
Power Snatch
70% 2×3
80% 3×2

Push Press
75% 2×3
85% 3×2

4 rounds:
8 Seated Row
20 Band Pull Apart
(alternate rounds with a partner)

15-12-10-8
Standing Shrug
Rear Delt Fly
(alternate rounds with a partner)
___________________________________

Strength
Close Grip Bench Press
8(35%-45%-50%-55%)
*based on percent of 1RM Bench Press

4 rounds: (constant load)
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Shoulder Press
(rest 1:30 between rounds)

4 rounds: (constant load)
No rest between exercises
8 Tempo Overhead Triceps Ext (:04 ecc)
8 Weighted Dip
(rest 1:30 between rounds)

EZ Bar Front Raise 3×8
(constant load)

EZ Bar Skull Crusher 3×8
(constant load)

Reverse Grip Triceps Pushdown 4×12
(constant load)

“Art is not a handicraft, it is the transmission of feeling the artist has experienced.”
~Leo Tolstoy

Fitness
For load:
Front Squat 3-3-2-2-2
(make consistent increases)

For time:
10 Wall Walk
15 Parallette Pass Through
20 Handstand Push-up
25 Burpee Box Jump 24/20
30 Steps Dumbbell Overhead Walking Lunge 50/35
200m Farmers Walk 70/53
30 Steps Dumbbell Overhead Walking Lunge 50/35
25 Burpee Box Jump 24/20
20 Handstand Push-up
15 Parallette Pass Through
10 Wall Walk
__________________________________________

Competitor
For time:
15 Snatch 135/95
12 Snatch 155/105
9 Snatch 175/115

Back Squat
55% 1×8
60% 1×6
65% 1×4
75% 1×8

7 rounds for time: (slowest is score)
10 Calorie Ski Erg
15′ Hand Walk
(rest 1:00 between rounds)
________________________________________

Weightlifting
Clean from blocks (BK)
70% 3×3

Clean
75% 1×1
80% 2×1
85% 3×1

Clean Pull
90% 4×4

Super Squat 12-10-8

Sorinson Hold 2x :30
(add weight if ready)
_______________________________________

Strength
Rest

“Thinking of disease constantly will intensify it. Feel always ‘I am healthily in body and mind’.”
~Swami Sivananda