W.O.D.s

CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9 Box Jump Over 24/20Max Pull-ups in remaining time(1:00 Rest between AMRAPs) ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.10 Bench […]

SLEDSContinue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled Pull 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×180% 2.1.3 Clean + Jerk70% 2+275% 2+280% 3(2+2) Split Squat6(L)

CROSSFITBarbell Lunge8(L) 8(M) 8(MH) (each leg)*15 Banded Kick Backs after each set 3 rounds for time:750/600m Row25 Wall Balls 20/14 _______________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Farmers Carry5x20m (increasing load)(use carry handles) 3 rounds:No rest between exercises.10 Seated Row15 Rear Delt Fly(alternate rounds with a partner) 3 rounds:No

UPPER BODY4 rounds:No rest between exercises.8 Chest Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Pullover12 Bench Dip (add weight)(alternate rounds with a partner) 4 rounds:No rest between exercises.8 Machine Shoulder Press10 Alt Arm Seated Dumbbell Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Lateral Raise15 Triceps

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″45 Toes to Bar15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″ __________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press 4 rounds:No rest between exercises.8 Shoulder

CROSSFITFront Squat5(L) 4(M) 3(MH) 2(H)*10 Banded Side Steps (each way) after each set AMRAP 9:003 Power Clean 135/953 Front Squat 135/953 Shoulder to Overhead 135/95 ___________________________ STRONGFITWeek 12 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge 4 rounds:No rest between exercises.8 Back Squat10 Russian Kettlebell Swing(alternate rounds with a partner) 4

CROSSFITStanding Press5(L) 4(M) 3(MH) 2(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run50 Double Under15 Push-up _________________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.8 Bench Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.8 EZ Bar Pullover10

SLEDS 3 rounds:40yd Sled Pull 135/9040yd Backward Drag(alternate rounds with a partner) 3 rounds:40yd Sled Push 135/9040yd Sled Pull(alternate rounds with a partner) 3 rounds:40yd Backwards Drag 135/9040yd Sled Push(alternate rounds with a partner) _______________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 2×2 Clean + Jerk70% 2+275% 2+280% 2+285% 2(1+2) Incline Sit-up2 sets (pick reps) “The true art

CROSSFIT & COMPETITORCrossFit Open 24.3For total time: (Cap15) 5 rounds:10 Thruster 95/6510 Chest to Bar Pull-up (1:00 rest after 5 rounds – timer doesn’t stop) 5 rounds:7 Thruster 135/957 Bar Muscle-up ___________________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Barbell Bent Row8(L) 8(M) 8(MH) 8(H) Hip Thrust3×15 (MH) Hamstring Curl12(L) 10(M)

UPPER BODYAlt-Arm Seated Dumbbell Curl8(L) 8(M) 8(MH) 8(H) Dumbbell Skull Crusher8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) Machine Biceps Curl12(L) 12(M) 12(MH) 12(H) Machine Triceps Pushdown12(L) 12(M) 12(MH) 12(H) Gripper30(L) 30(M) 30(H) ___________________________ WEIGHTLIFTINGBarbell Incline Press5(L) 5(M) 5(MH) 5(H) Supinated Pulldown8(L) 8(M) 8(MH)