W.O.D.s

CROSSFITIncline Bench Press12(L) 10(M) 8(MH) 6(H) 6 rounds for time:250m Row200m Run ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Nautilus Ab […]

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:20yd Backward Drag 45/020yd Backward Drag 90/4520yd Backward Drag 135/90etc…. _____________________ WEIGHTLIFTINGSnatchBuild to Opener Clean & JerkBuild to Opener “We make a living by what we get, but we

CROSSFITSumo Deadlift15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike40 DB Lunge Step (1 DB) 50/3530 Handstand Push-up20 Single-Arm Devil Press 50/3510 Wall Walk __________________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min: 45′ Suitcase Carry

UPPER BODYMachine Shoulder Press20(L) 20(M) 20(H) Cable Seate Row20(L) 20(M) 20(H) Chest Press20(L) 20(M) 20(H) Wide Grip Pulldown20(L) 20(M) 20(H) Lateral Raise20(L) 20(M) 20(H) Reverse Grip Triceps Pushdown20(L) 20(M) 20(H) Cable Biceps Curl20(L) 20(M) 20(H) _____________________ WEIGHTLIFTINGRestOpeners on Saturday _____________________ POWERBUILDINGDeloadClose Grip Bench Press4×8 (M) Weighted Dip4×8 (M) Machine Shoulder Press3×12 (M) Skull Crusher3×8 (M)

CROSSFITSupinated Grip Barbell Row15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Pull-up21 Double Under7 Cal Assault Bike21 Double Under _______________________ STRONGFITWeek 23 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Cross Body Hammer Curl15(L) 12(M) 10(MH) 8(H)

CROSSFITOverhead Squat15(L) 12(M) 10(MH) 8(H) 5 rounds for time:AMRAP 2:0015 Wall Ball 20/1412 Toes to BarMax Calorie Row (in remaining time)(2:00 rest between AMRAPs) __________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold ______________________ COMPETITORBench Press +

CROSSFITIncline Bench Press15(L) 12(M) 10(MH) 8(H) For time:42-30-18Hand Release Push-upKB Swing 53/35Sit-up ________________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Nautilus Ab

SLEDS3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) _____________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1×190% 1×2 Clean & Jerk70%

CROSSFIT“Isabel”For time:30 Snatch 135/95 3 rounds for quality:10 Toes to Bar30 Flutter KickMax L-Hang Hold _________________________ STRONGFITWeek 12 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min: 45′ Suitcase Carry (both sides) 2 rounds:250m Row10 Turkish Sit-up500m Row25 Sit-up(rest

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Cable Biceps Curl12-15 Cable