W.O.D.s

UPPER BODY
Complete as quickly as possible in good form:
50 Chest Press
40 Pec Deck
30 Seated Dip
(use a weight that allows 12 reps when fresh)

Complete as quickly as possible in good form:
50 Front Pulldown
40 Pullover
30 Seated Row
(use a weight that allows 12 reps when fresh)

Complete as quickly as possible in good form:
50 Upright Row
40 Dumbbell Shoulder Press
30 Lateral Raise
(use a weight that allows 12 reps when fresh)

3 rounds:
No rest between exercises.
8-12 EZ-Bar Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
________________________________________

SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
__________________________________________

WEIGHTLIFTING
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(2+1+2)

Power Clean + Hang Clean (AK) + Front Squat + Jerk
4(1+1+1+1)

Pause Squat (:02 in bottom)
70% 3×3

2 rounds:
15 Back Extension
15 Weighted Russian Twist

“If you ask me what I came into this life to do, I will tell you: I came to live out loud.”
~Emile Zola

CROSSFIT
Skill Work: (10 minutes)
Snatch Pull
Hang Snatch High Pull
Muscle Snatch
Tall Snatch
Drop Snatch

For time:
50 Wall Ball 20/14
800m Run
25 Pull-up

(3:00 Rest)

25 Pull-up
800m Run
50 Wall Ball 20/14

No measure:
50 Sit-up
50 Hip Extension
(may partition)
______________________________

COMPETITOR
For load:
Snatch Pull + Snatch + Hang Snatch
5(1+1+1)

For time:
50 Wall Ball 20/14
800m Run
25 Chest to Bar Pull-up

(3:00 Rest)

25 Chest to Bar Pull-up
800m Run
50 Wall Ball 20/14

No measure:
50 GHD Sit-up
50 GHD Hip Extension
(may partition)
_________________________________

POWERBUILDING
Cycle 2/ Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)

Chin-up
3×8 (0)

Pullover
2×8 (M)

Bent Barbell Row
2×8 (M)

Face Pull
2×20 (M)

Reverse Hyper
2×20 (M)

AB Wheel
2 sets (pick reps)

“Make no judgements where you have no compassion.”
~Anne McCaffrey

UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 DB Lateral Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
_________________________________

SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle
200m Recovery Jog
80yd Backward Drag Shuttle
200m Recovery Jog
________________________________

WEIGHTLIFTING
Power Snatch
70% 4×3

Push Press
70% 4×4

Weighted Dip
8(L) 8(M) 8(MH) 8(MH)

Bent Barbell Row
8(L) 8(M) 8(MH) 8(MH)

Face Pull
3×15 (M)

Weighted Plank Hold
3x :30
________________________________

POWERBUILDING
Cycle 2/ Week 4 (deload)
Dynamic Bench Press
55% 9×3
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)

Bradford Press
3×8 (M)

Dip
3×8 (0)

Skull Crusher
3×8 (M)

Weighted Incline Sit-up
2×10 (M)

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.”
~Leo Buscaglia

CROSSFIT
For load:
Deadlift 5-5-5-5
(make consistent increases)

AMRAP 10:00
20 Air Squat
10 DB Snatch 50/35
5 Toes to Bar

For distance:
5:00 Row
______________________________

COMPETITOR
For load:
Every :30 For 10:00
1 Deadlift (65-75%)

AMRAP 10:00
20 Air Squat
10 DB Snatch 50/35
2 Ring Muscle Up

For distance:
5:00 Assault Bike
______________________________

WEIGHTLIFTING
Clean from blocks (AK)
70% 4×3

Clean Pull
90% 4×4

Leg Press
10(M) 10(MH) 10(H)

Hip Thrust
10(M) 10(MH) 10(H)

Reverse Hyper
2×15 (M)

“Life is a succession of lessons which must be lived to be understood. All is riddle, and the key to a riddle is another riddle.”
~Ralph Waldo Emerson

CROSSFIT
Skill Work: (10 minutes)
Kipping
Beat Swing
Hollow Hold
Strict Pull-up

5 rounds for time:
200m Run
7 Burpee Over Bar
4 Clean & Jerk 135/95
1 Rope Climb

For time:
MAX Plank Hold
___________________________________

COMPETITOR
For load:
Weighted Pull-up 1-1-1-1-1
(make consistent increases)

For load:
Weighted Dip 1-1-1-1-1
(make consistent increases)

5 rounds for time:
200m Run9 Burpee Over Bar
6 Clean & Jerk 135/95
3 Rope Climb

2 rounds for total time:
MAX Plank Hold
(rest 2:00 between rounds)
________________________________

WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4

At a moderate load:
Pause Jerk (:02 in split) 4×3

Power Clean
70% 4×3

Close Bench Press
8(L) 8(M) 8(MH) 8(MH)

Strict Press
8(L) 8(M) 8(MH) 8(MH)

Dumbbell Lateral Raise
3×12 (M)

Triceps Extension
3×12 (M)
________________________________

POWERBUILDING
Cycle 2/ Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Super Squat
2×6 (M)

Leg Press
2×8 (M)

Hip Thrust
2×10 (M)

Standing Calf Raise
2×15 (M)

Hip-up
2 sets (pick reps)

“It is in the character of very few men to honor without envy a friend who has prospered.”
~Aeschylus

CROSSFIT
For load:
Front Squat 5-5-5-5
(make consistent increases)

For time:
15-12-9-6-3
Box Jump Over 24/20
Parallette Pass Through
*follow each round with 200m run

For load:
Sled Pull (harness) 4×40
(make consistent increases)
__________________________________

COMPETITOR
For Load:
Thruster 1-1-1-1-1
(make consistent increases)

For Time:
7-14-21-14-7
Calorie Row
Handstand Push-up
Russian KB Swing 70/53

For load:
Sled Pull (harness) 4×40
(make consistent increases)
__________________________________

WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4

Muscle Snatch 3-3-3-3

Snatch
70% 4×3

Deficit Snatch Pull
80% 4×4

Back Squat
70% 4×4

3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
________________________________

POWERBUILDING
Cycle 2/ Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Sling Shot Bench Press
75% 2×3

Chest Press
2×8 (M)

Biceps Curl (you pick)
3×12 (M)

Barbell Sit-up
3×8 (M)

“Be gentle to all and stern with yourself.”
~Saint Teresa of Avila

UPPER BODY
“DC Sets”
Chest Press

“DC Sets”
Pullover

“DC Sets”
Incline Press

“DC Sets”
Seated Row

“DC Sets”
Seated Dip

3 rounds:
12 Rear Delt Fly
12 Pec Deck

*”DC Sets”
Choose a weight that allows 8-12 reps, fresh.
Set 1: Do as many controlled reps as possible.
Rest: :30
Set 2: Same weight. As many controlled reps as possible.
Rest: :30
Set 3: Same weight. As many controlled reps as possible.
Rest: :30
Set 4: Same weight. Hold the halfway position as long as possible.
_______________________________________

SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
___________________________________

WEIGHTLIFTING
At a moderate load:
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(2+2+2)

At a moderate load:
Power Clean + Hang Clean (AK) + Front Squat + Jerk
4(1+1+1+2)

Pause Back Squat (:02 in bottom)
70% 3×3

2 rounds:
15 Back Extension
15 Weighted Russian Twist

“The best way out is always through.”
~Robert Frost

CROSSFIT & COMPETITOR
“21.3”
For time: (cap15)
15 Front Squat 95/65
30 Toes to Bar
15 Thruster 95/65

(rest 1:00)

15 Front Squat
30 Chest to Bar Pull-up
15 Thruster

(rest 1:00)

15 Front Squat
30 Bar Muscle-up
15 Thruster

(immediately into)

For load: (cap7)
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
______________________________

POWERBUILDING
Cycle 2/Week 3
Deadlift
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3

Weighted Chin-up
5(0) 5(L) 5(M) 5(MH) 5(H)

Machine Pullover
8(M) 8(MH) 8(H)

Single-Arm Row
8(M) 8(MH) 8(H)

3 rounds:
12 Face Pull (M)
12 Rear Delt Fly (M)

3 rounds:
12 Weighted Back Extension (M)
12 Med Ball Sit-up (M)

“Experience is not what happens to you; it’s what you do with what happens to you.”
~Aldous Huxley