W.O.D.s

CROSSFITSingle-Arm DB Bent Over Row10(L) 8(M) 6(MH) 4(H) On a 12:00 clock:2400/2000m Assault Bike~then~AMRAP in remaining time:6 Burpee6 Pull-up _______________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Alt-Arm Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) (each arm) Alt-Arm Dumbbell Upright Row8(L) 8(M) 8(MH) 8(H) (each arm) Complete […]

CROSSFITBulgarian Split Squat10(L) 8(M) 6(MH) 4(H) -each leg- AMRAP 15:0015 KB Swing 53/3560 Double Under15 Toes to Bar30 Wall Ball 20/14 ________________________ STRONGFITWeek 22 rounds: (no weight)8 Step Down (each leg)8 Single-Leg RDL8 Single-Leg Glute Bridge Goblet Squat8(L) 8(M) 8(MH) 8(H) Dumbbell RDL8(L) 8(M) 8(MH) 8(H) Standing Calf Raise3×15 (M) 9-15-21-15-9Calorie Assault BikeRussian Kettlebell SwingAir

CROSSFITPush Press10(L) 8(M) 6(MH) 4(H) For total reps:AMRAP 5:0015 Shoulder to Overhead 75/55400m Run15 Shoulder to OverheadMax Calorie Row (rest 5:00) AMRAP 5:0012 Shoulder to Overhead 95/65400m Run12 Shoulder to OverheadMax Calorie Row (rest 5:00) AMRAP 5:009 Shoulder to Overhead 115/75400m Run9 Shoulder to OverheadMax Calorie Row ______________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12

SLEDS5 rounds:40m Sled Push40m Sled Pull40m Backwards Drag(alternate rounds with a partner) ______________________ 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% 2×280% 3×1 Weighted Back Extension3×12 (M) “I hear and I forget. I see and I remember. I do and

CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) For time:400m Run30 Clean & Jerks 135/95400m Run _________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over and back is one)12 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) 3 rounds:40m Sled Push40m Sled Pull40m Backwards Drag(alternate rounds with a partner) 3 rounds:Back Extension (pick reps)Plank Hold (pick time)(alternate

UPPER BODYEZ Bar Biceps Curl8(L) 8(M) 8(MH) 8(H) EZ Bar Skull Crusher8(L) 8(M) 8(MH) 8(H) Incline Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Overhead Triceps Extension 10(L) 10(M) 10(MH) 10(H) Triceps Pushdown12(L) 12(M) 12(MH) 12(H) Nautilus Biceps Curl12(L) 12(M) 12(MH) 12(H) Gripper30(L) 30(M) 30(H) ______________________ WEIGHTLIFTINGDon’t exceed 70%Every 1:00 for 10:001 Pause Power Snatch (:01 BK) Close

CROSSFITDB Bent Over Row12(L) 10(M) 8(MH) 6(H) -each arm- For time:1500/1200m Row*Every 2:00 until complete:5 Pull-up10 Push-up15 Sit-up ______________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Alt-Arm Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) (each arm) Alt-Arm Dumbbell Upright Row8(L) 8(M) 8(MH) 8(H) (each arm) Complete with

CROSSFITBulgarian Split Squat12(L) 10(M) 8(MH) 6(H) -each leg- 3 rounds for total reps:Minute 1 – Thruster 75/55Minute 2 – Burpee to 6″Minute 3 – Toes to BarMinute 4 – KB Swing 53/35Minute 5 – Rest ___________________ STRONGFITWeek 12 rounds: (no weight)8 Step Down (each leg)8 Single-Leg RDL8 Single-Leg Glute Bridge Goblet Squat8(L) 8(M) 8(MH) 8(H)

CROSSFITPush Press12(L) 10(M) 8(MH) 6(H) For time:21-15-9Hang DB Snatch (Left arm) 50/35Calorie BikeHang DB Snatch (Right arm) 50/35Calorie Bike _______________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Single-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) (each arm) Single-Arm Dumbbell Row8(L) 8(M) 8(MH) 8(H) (each arm) Complete with as little rest as

Gym Awards Party at 5:00p!!!!! _____________________ SLEDS25:00 for Distance:Sled Pull 135/90(alternate work with a partner) _____________________ WEIGHTLIFTINGSnatchBuild to a Heavy Single(no misses or grinding)Followed by:5×1 with 85% of Heavy Single Clean & JerkBuild to a Heavy single(no misses or grinding)Followed by:3×1 with 85% of Heavy Single Pause Squat (:02 in bottom)60% 1×265% 1×270% 1×175% 1×180%