W.O.D.s

CROSSFITDumbbell Bench Press10(L) 8(M) 6(MH) 4(H) For time:21-15-9Push-upToes to BarPush-upCalorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Bench Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.15 Pec Deck12 Machine Dip(alternate rounds with […]

SLEDS8 rounds::15 Sled Push:15 Rest 8 rounds::15 Sled Pull:15 Rest 8 rounds::15 Backward Drag:15 Rest _______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 2 Drop Snatch 1 Overhead Squat At a moderate load:Every 1:00 for 10:001 Power Clean + 2 Push Press + 1 Jerk Pause Squat60% 1×265% 2×2 Plank Hold3x :30

CROSSFITDeadlift6(L) 6(M) 6(MH) 6(H) For total time:5 rounds –10 DB Goblet Squats 50/3515 Hand Release Push-ups~then~150′ DB Walking Lunge 50/35 ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) AMRAP 20:0010 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack

UPPER BODY3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Triceps Pushdown8-12 Machine Dip(alternate rounds with a partner) Machine Biceps Curl“Rest

CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 7+) With a partner for time:Every 2:00 until you get 120 Toes to Bar.50 Double Under (share work anyhow)AMRAP Toes to Bar -in remaining time- ________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Supinated Pulldown12(L) 10(M) 8(H) 15(MH) 3

CROSSFITBarbell Lunge6(L) 6(M) 6(MH) 6(H) -each leg- For time:40 Power Clean 135/9580 Burpee Over the Bar160 Air Squat(partition anyhow) _____________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL15 TKE Front Foot Elevated Split Squat15(0) 12(L) 10(M) 8(MH)(dumbbell in opposite hand of leg working) Single-Leg Hip Thrust15(0) 12(L) 10(M) 8(MH) Standing Calf Raise“Rest Pause

CROSSFITDB Bench Press6(L) 6(M) 6(MH) 6(H) For time:400m Run21 DB Push Press (2xDB) 50/3521 Calorie Row400m Run15 DB Push Press15 Calorie Row400m Run9 DB Push Press9 Calorie Row ____________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H) 3

SLEDS8 rounds::10 Sled Push:20 Rest 8 rounds::10 Sled Pull:20 Rest 8 rounds::10 Backward Drag:20 Rest ______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Drop Snatch 1 Overhead Squat At a moderate load:Every 1:00 for 10:001 Power Clean + 2 Push Press + 1 Jerk Pause Squat60% 3×3 Plank Hold3x :30 “To

CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) For total calories:Every 2:00 for 20:00 (10 rounds)5 Pull-up10 Wall Ball 20/14Max Calorie Row _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) AMRAP 20:0010 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell

UPPER BODY4 rounds:No rest between exercises.8 Chest Press8 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Machine Dip12 Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.15 Lateral Raise15 Triceps Pushdown(alternate rounds with a partner) Rear Delt