WOD February 1st
5X3 Behind the Neck Push Press – heavy, rest 60 sec.
-then-
Tabata:
Burpees
Power Cleans 155/105#
For total reps.
CORE: 30 WINDMILLS
5X3 Behind the Neck Push Press – heavy, rest 60 sec.
-then-
Tabata:
Burpees
Power Cleans 155/105#
For total reps.
CORE: 30 WINDMILLS
Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
– then –
4 Rounds for Time:
200m Pinch Grip Plate Carry 25# (each hand)
15 Pullups
20 Pushups (hand release)
15 kte
Strength: 10 min to find max squat clean
Wod:
8 minute AMRAP of:
8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
CORE: Tabata Plank/Situps
Strength: 5X4 front squat
Wod: 3 rounds for time:
10 Back squat (bw)
30 Ball slams
30 Sit UPS
200 M run
WOD:
Max Time in 12 Min do:
Row 2K
Max Weight Lifted Ground to Overhead*
* With Time remaining after 2 K, choose a weight on a barbell and your score is max weight lifted before time runs out. (e.g. 95lb Clean and Jerk x 15 = 1,425 lbs Lifted)
Strength: 7 minutes to get Max Deadlift
WOD:
5 Front Squats 165/105
30 box jumps
10 Front Squats 165/105
30 box jumps
15 Front Squats 165/105
30 box jumps
Core: 4 x 100 meter kb farmer walk
STRENGTH: 4X5 SHOULDER PRESS, 4X5 STRICT PULL UP (WEIGHTED)
WOD:
40 PUSH UPS (GAMES STANDARD)
20 WALL BALLS 20/14#
10 PULL UPS
OVERHEAD BARBELL HOLD 65/50 (60 SECONDS)
30 PUSH UPS
15 WALL BALLS
15 PULL UPS
OVERHEAD BARBELL HOLD (90 SEC)
20 PUSH UPS
10 WALL BALLS
20 PULL UPS
OVERHEAD BARBELL HOLD (120 SEC)
CORE: 40 HOLLOW ROCKS/40 HALF MOONS
STRENGTH: 10 MIN TO GET MAX SNATCH
WOD:
10 MIN AMRAP:
30 DBL UNDERS/90 SINGLES
10 KB SNATCHES 53/35#
CORE: 3 MIN AMRAP TGU 53/35#
STRENGTH:
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute
CORE: 100 SIT UPS FOR TIME
STRENGTH: DEADLIFT TECHNIQUE
WOD:
For time:
20 HSPU
30 T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs (no jumping to rope; must touch ceiling)
Note: sub for 5 rope climbs is 15 strict pullups + 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com