W.O.D.s

CROSSFITDeadlift3×15 (M) For time:2000/1600m Assault Bike100 KB Swing 53/3550 Burpee Box Jump Over 24/20(partition KBS and BBJO anyhow) ______________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wiper10 Bird Dog (alternating) 8 rounds for load: (building load)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell […]

UPPER BODY4 rounds:No Rest between exercises.12-15 Chest Press12-15 Wide Grip Pulldown(alternate rounds with a partner) 4 rounds:No Rest between exercises.12-15 Pullover12-15 Biceps Curl(alternate rounds with a partner) 3 rounds:No Rest between exercises.12-15 Shoulder Press12-15 Lateral Raise12-15 Machine Dip(alternate rounds with a partner) 3 rounds:No Rest between exercises.12-15 Biceps Curl12-15 Triceps Extension20-30 Gripper(alternate rounds with a

CROSSFITFor total reps:Every 1:00 for 10:00Even – Strict Pull-upOdd – Strict Dip(choose reps prior to start. only score successful rounds) For time:1500/1200m Row1200m Run(rest 3:00)1000/800m Row800m Run(rest 3:00)500/400m Row400m Run _______________________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) Dumbbell Pullover12(L) 10(M) 8(MH) 6(H) 3

CROSSFITBack Squat3×15 (M) 8 rounds for time:6 Toes to Bar12 Wall Ball 20/1424 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thust15(L) 12(M) 10(MH) 8(H) 20-30-40Meters Walking LungeRussian Kettlebell SwingBicycle Crunch Standing Calf Raise3×15 (M) _________________________ COMPETITORJerk80% 1×385% 1×190% 3×2 3/4 Bench

CROSSFITStrict Press3×15 (M) AMRAP 15:0010 Single Arm DB Push Press 50/35 (switch arms as needed)5 Burpee Over DB10 DB Snatch 50/35 (alternate arms)5 Burpee Over DB _______________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell Press12(L) 10(M) 8(MH) 6(H) Incline Dumbbell Row12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between

SLEDS8 rounds::20 Backward Drag:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Sled Push:10 Rest ____________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean + JerkBuild to a Heavy 2+2(no misses or grinding) Pause Squat (:02 in bottom)70% 3×3 Weighted Back Extension3×12 (M) “Who makes quick use of the moment is a genius of

CROSSFIT“Holleyman (light)*20 rounds for time:5 Wall Ball Shot 20/143 Handstand Push-up1 Power Clean 155/105(alternate rounds with a partner) ________________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 8 rounds for load: (building)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell Deadlift

UPPER BODY5 rounds:No rest between exercises.10 Machine Dip10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Dumbbell Skull Crusher12 Seated Hammer Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.15 EZ Bar Overhead Triceps Extension15 Nauttilus Multi-Biceps(alternate rounds with a partner) 2 rounds:No rest between exercises.20 Reverse Grip Triceps

CROSSFIT3 rounds for quality:10 Hanging Leg Raise15 Weighted Sit-up20 Russian Twist (each side) With a partner for time:300 Double Under200 Push-up100 KB Swing 53/3550 DBall Over the Shoulder 100/80 ________________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) 3 rounds:No

CROSSFIT8 rounds for load:40yd Sled Push(3 person relay) For time:500/400m Row30 Burpee to a 45lb Plate1000/800m Row30 Burpee to a 45lb Plate500/400m Row ______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thust15(L) 12(M) 10(MH) 8(H) 40-30-20Meters Walking LungeRussian Kettlebell SwingBicycle Crunch Standing Calf Raise3×15