Wod Dec 30
Strength: make up or orm back squat
wod:
MET-CON
7 min AMRAP
-Rest 2 min-
7 min AMRAP
Strength: make up or orm back squat
wod:
MET-CON
7 min AMRAP
-Rest 2 min-
7 min AMRAP
Strength: orm bench press
wod:
7 rounds:
3 power snatch 155/95#
6 air squats
9 kb swings 53/35#
Core: 50 Russian twists
STRENGTH: FIND ORM DEADLIFT
WOD:
10-1
Toes to Bar
Burpee
Front Squat
Male Rx: 135 lbs
Female Rx: 95 lbs
Strength: make up a strength from the week you missed
Wod:
5 rounds:
5 power cleans 165/125#
10 wall balls 20/14
cash out: 1k row
Core: 3×8 suitcase deadlift
Strength: bench press 2×2 @85%
wod:
7 min AMRAP:
5 deadlift 275/185#
10 box jumps 24/20
100 jump rope singles
Core: 100 sit ups for time
HEY EVERYBODY THE HEATER IS IN! NOW DONT EXPECT A SAUNA BUT IT DEFINITELY WILL BE A LOT MORE COMFORTABLE ON THOSE COLD DAYS. THIS STRENGTH CYCLE S COMING TO END VERY SOON AND IM ALREADY SEEING FOLKS WANTING TO PUT ON MORE WEIGHT THAN THE PERCENTAGE I HAVE PRESCRIBED. I THINK WHEN WE RETEST THE PR’S ARE GOING TO BE EXCITING.
STRENGTH: 2X2 SNATCH 85%
WOD:
50 Cal Row
40 Power Snatch 95/65#
30 Sprints length of gym
20 Burpee Pullups
10 Wall Walks
Core: 3×8 windmills
STRENGTH: 2X2 DEADLIFT @ 85%
WOD:
“Karen”
150 wall balls for time 20/14#
Core: 3×12 weighted sit ups
STRENGTH: 2X2 SQUAT CLEAN @ 85%
WOD:
3 rounds
10x KB complex [1x swing + 1x snatch + 1x push-press] 53/35# alternate sides for the snatch and push press
15x Push-ups
20x Walking lunge steps
CORE: MAX TIME SIDE PLANK X 1 PER SIDE
For all my early morning clients just to let you know I am purchasing a heater for the gym to make the early morning class more comfortable. Stick with it and the heater will be in soon. Thanks for toughing it out!
STRENGTH: 2X2 HIGH BAR SQUAT @ 85%
WOD:
DEATH BY CLUSTER 115/75#
(1ST MINUTE DO 1, 2ND MIN DO 2, 3RD MIN DO 3 AND SO ON UNTIL YOU CAN NO LONGER GET THE PRESCRIBED AMOUNT OF REPS DONE IN THAT MINUTE)
CORE: 3X10 WEIGHTED SIT UPS PLATE,DUMBBELL, OR KB
STRENGTH: make up a strength you missed from last week
wod:
500m row all out
50 burpees
rest 5 min
50 lunges in back rack 115/75#
Core: 50 russian twists
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com