W.O.D.s

UPPER BODY
For load:
Single-Arm Front Pulldown 10-8-6
(alternate sets with a partner)

For load:
Incline Press 12-10-8-6
(alternate sets with a partner)

For load:
Single-Arm Row 10-8-6
(alternate sets with a partner)

For load:
Chest Press 12-10-8-6
(alternate sets with a partner)

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

15-12-10-8
Triceps Extension
Biceps Curl
(alternate sets with a partner)
________________________________

SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_______________________________

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

Push Press
75% 1×3
80% 1×3
85% 3×2

Single-Arm Row
12(L) 10(M) 8(H)

Single-Arm Front Pulldown
12(L) 10(M) 8(H)

Reverse Hyper
2×20 (M)
_____________________________

POWERBUILDING
Cycle 5/Week 3
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM

Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×5

Weighted Dip
5(0) 5(L) 5(M)

Alternating Side & Front Raise
3×8 (M) (each way)

Triceps Pushdown
4×8 (M)

“The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.”
~Jack London

CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
*follow each set with 20 band pull apart

For time:
9-15-21-15-9
Pull-up
Dumbbell Power Clean 50/35
Bar Dip
Kettlebell High Pull 70/44
Shoulder to Overhead 95/65
_________________________________

COMPETITOR
For load:
Deadlift
6(L)-6(M)-6(MH)
(touch & go)

For time:
2000m Ski Erg

With a partner for time:
10-20-30-20-10
DB Step-up 50/35 (alt legs)
Handstand Walk (unbroken)
DB Snatch 50/35 (alt arms)
(alternating movements with a partner)
_______________________________

WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1

Clean Pull
90% 1×3
100% 1×3
110% 2×2

Hip Thrust
2X15 (M)

Weighted Plank Hold
4x :15 (add weight as able)

“Nobody made a greater mistake than he who did nothing because he could do only a little.”
~Edmund Burke

CROSSFIT
For load:
Tempo Back Squat (:04 ecc)
6(L) 4(M) 4(MH) 2(H)

AMRAP 4:00
27 Calorie Row
27 Burpee
27 Box Jump 24/20

(rest 4:00)

AMRAP 4:00
21 Calorie Row
21 Burpee
21 Box Step-up 24/20 (alt legs)

(rest 4:00)

AMRAP 4:00
15 Cal Row
15 Burpee
15 Air Squat
_______________________

COMPETITOR
3 rounds: (each arm)
45′ KB Bottoms Up Waiter Carry
(rest 1:00 between rounds)

For total reps:
Every 1:00 For 12:00
Odd: 15/10 Calories Assault Bike
Even: Ring Muscle-up (unbroken)
(choose reps prior to start)

5 rounds for load:
8 Bench Press
15 Triceps Pushdown
8 Seated Row
15 Biceps Curl

For time:
50 Burpee
100 Sit-up
50 Burpee
_____________________________

WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1

Power Clean
70% 2×3
80% 3×2

Weighted Dip
8(L) 5(M) 3(MH) 3(H)

Tempo Triceps Extension (:04 ecc)
3×8 (MH)

3 rounds:
12 Plate Front Raise
12 Plate Side to Side
(alternate rounds with a partner)
______________________

POWERBUILDING
Cycle 5/Week 3
Back Squat
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3

Super Squat
8(L) 6(M) 4(MH)

Hip Thrust
2×15 (M)

Hamstring Curl
3×12 (M)

Standing Calf Raise
20(L) 15(M) 10(H) 30(M)

“Men are rather reasoning than reasonable animals, for the most part governed by the impulse of passion.”
~Alexander Hamilton

CROSSFIT
For load:
Blokz Bench
8(L) 6(M) 4(MH) 2(H) 12(M)

3 rounds for time:
400m Run
10 Toes to Bar
30 Double Under
10 Toes to Bar
______________________________

COMPETITOR
For load:
3-Position Snatch
1(L) 1(M) 3×1(MH)
(Hip, AK, Floating)

For load:
Power Snatch
10(L) 10(M) 10(MH)

For load:
1.5 Back Squat
5(L) 5(M) 5(MH) 5(H)
(make consistent increases)

AMRAP 15:00
9 Thruster 115/85
15/12 Calorie Row
30 Double Under
____________________________

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1.2.3

Snatch Pull
100% 3×3

Back Squat
60% 1×3
70% 1×3
80% 1×3
75% 1×3
70% 1×3

Tempo Nautilus Ab Machine (:04 ecc) 3×12
____________________________

POWERBUILDING
Cycle 5/Week 3
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3

Sling Shot Bench Press
90% 1×1
95% 1×1
100% 1×1

Weighted Dip
5(0) 5(L) 5(M) 5(MH)

Hammer Curl
8(L) 8(M) 8(MH) 8(H)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)

“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire

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

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Raise
8-12 Upright Row
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
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)

200m Recovery Jog

Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
_____________________________

Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2

Clean + Jerk
2 waves:
70% 2+2
75% 2+2
80% 2+2

1.5 Front Squat
80% 3×3

Weighted Side Plank Hold
3x :20 (add weight as able)

“Intelligence is the ability to adapt to change.”
~Stephen Hawking

CrossFit
5 rounds for load:
3 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. increasing load)

“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
______________________

Competitor
5 rounds for load:
3 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. increasing load)

For time:
8-1-7-2-6-3-5-4
Deadlift 275/185
Strict Handstand Push-up

With a partner for time:
10-20-30-40-50
Double Under
Hand Walk (in feet)
(alternate rounds with a partner)
________________________

Powerbuilding
Cycle 5/Week 2
Deadlift
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5

Bent Dumbbell Row
8(M) 10(H) 8(MH)
(constant load for entire cycle)

Front Pulldown
6(M) 6(MH) 6(H) 12(M)

Seated Row
6(M) 6(MH) 6(H) 12(M)

Rear Delt Fly
4×12 (M)

Back Extension
15-12-10 (0)

“Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.”
~Thomas Jefferson

Upper Body
For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Chest Press
Supinated Pulldown
(alternate rounds with a partner)

For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)

For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Weighted Dip
Pullover
(alternate rounds with a partner)

For load: (constant load)
10-9-8-7-6-5-4-3-2-1
No rest between exercises.
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
______________________________

Sleds
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)

200m Recovery Jog

Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
____________________________

Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2

Push Press
75% 1×3
80% 2×2
85% 3×1

Seated Row
10(L) 8(M) 10(H) 8(MH)

Weighted Chin-up
2(0) 2(L) 2(M) 2(MH) 2(H)

Back Extension
15-12-10
____________________________

Powerbuilding
Cycle 5/Week 2
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM

Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×5

Weighted Dip
5(0) 5(L) 5(M)

Alternating Side & Front Raise
3×8 (M) (each way)

Triceps Extension (you pick)
4×8 (M)

“Nearly all the best things that came to me in life have been unexpected, unplanned by me.”
~Carl Sandburg

CrossFit
For load:
Seated Row
12(L) 10(M) 8(MH) 6(H)
*follow each round with 20 band pull apart

AMRAP 3:00
50 Kettlebell Swing 50/35
Max Handstand Push-up

(rest 3:00)

AMRAP 3:00
50 Russian Kettlebell Swing 70/44
Max Dip

(rest 3:00)

AMRAP 3:00
50 Kettlebell Deadlift 70/44
Max Hand Release Push-up
_______________________________

Competitor
No measure:
5k Assault Bike

5 rounds for time:
15 GHD Sit-up
12 DB Snatch 70/50
9 Calorie Ski Erg

No measure:
5k Assault Bike
________________________

Weightlifting
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 1×3
120% 1×3

Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1

Clean Pull
100% 3×3

Hip Thrust 15-12-10

Weighted Plank Hold 4x :15
(add weight as able)

“I like to do things that I develop from the ground up.”
~Robert Duvall