WOD Oct. 1st
Strength: work up to 1rm deadlift
WOD:
TABATA: 8 ROUNDS OF 20SEC WORK 10SEC REST OF THE FOLLOWING:
Ring Dips
Plate Overhead Lunge 45/25#
10m sprint
CORE: 3 MIN AMRAP RUSSIAN TWISTS 20/15#
Strength: work up to 1rm deadlift
WOD:
TABATA: 8 ROUNDS OF 20SEC WORK 10SEC REST OF THE FOLLOWING:
Ring Dips
Plate Overhead Lunge 45/25#
10m sprint
CORE: 3 MIN AMRAP RUSSIAN TWISTS 20/15#
FIND 1RM STRICT PRESS
“Bells Again”
3 Rounds of: (53/35)
40 KB Swings
30 KB Goblet Press
20 Burpees
CORE: 1MIN PLANK THEN 3MIN AMRAP OF SITUPS
Sunday morning there will be a film crew from Whitney High School that produces a show called “Unleashed”. They will be featuring CrossFit StompinGround in their next feature project! They are going to interview Ginger and a few clients so come on in and represent the best gym in Carmichael!
STRENGTH:
Close Grip Bench Press: 9 x 3 @ 50% 1RM
TEAM WOD:
50-40-30-20 REPS OF THE FOLLOWING:
PARTNER SQUATS OR SANDBAG SQUAT
PUSH PRESS 75/45#
PULL UPS
STRENGTH: Below Parallel low Bar Back Squat: 12 x 2 @ 75% 1RM
WOD:
30 Dbl unders
5 Clean and Jerk 135/95#
30 Dbl unders
10 Clean and Jerks
30 Dbl Unders
5 Clean and Jerks
30 Dbl Unders
CORE: 16 TGU (8 ech side)
STRENGTH: EMOM 2 HANG POWER SNATCH FOR 7MIN @80%
WOD:
The Spartan 300
STRENGTH: Bench Press. Work up to a 1RM
WOD:
“DIANE”
21-15-9 REPS
DEADLIFT 225/155#
HSPU
CORE: 3X10 STRICT T2B
OLY LIFTING: EMOM 7MIN 2POWER CLEANS @80% 1RM
WOD:
21-15-9 REPS
PULL UPS
TIRE FLIPS
CORE: 40 HALF MOONS 20/15#
STRENGTH: Close-Stance Below Parallel High Bar Back Squat. Work up to a 1RM
WOD:
3 Rounds for time:
400m run
30 DB Snatch 45/25#
CORE: 1 time max effort plank hold
SKILL: KIPPING PRACTICE
WOD:
3 Rounds for time of:
15 KB SDHP (70/53/44/35#)
30 Games Standard Pushups
45 Abmat Sit Ups
Run 400m or Row 500m
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com