WOD DEC. 14TH
STRENGTH:
3X3 BENCH PRESS @ 80%
WOD:
5 rounds
7 deadlift 225/155#
30 air squats
7 hspu
CORE: 50 Hollow Rocks
STRENGTH:
3X3 BENCH PRESS @ 80%
WOD:
5 rounds
7 deadlift 225/155#
30 air squats
7 hspu
CORE: 50 Hollow Rocks
STRENGTH: 3X3 SQUAT SNATCH @80%
WOD:
5 min amrap
5 hang squat snatch 135/95#
10 t2b
CORE: pistol practice
STRENGTH: 3X3 DEADLIFT @ 80%
WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
STRENGTH: 3X3 SQUAT CLEAN 80% JERK THE LAST REP OF ECH SET
WOD: 12 MIN AMRAP:
10 WALL BALLS 20/14
8 PULL UPS
6 GROUND TO OVERHEAD 135/95#
CORE: 3X10 WINDMILLS
Strength: 80% of ORM for 3 sets of 3 reps Back Squat
WOD:
3 rounds for time:
10 kb swings 53/35#
10 kb front rack lunges (right side)
15 sit ups
10 kb swings
10 kb front rack lunges (left side)
15 sit ups
Strength: 3×4 strict shoulder press @75%
wod:
21 power cleans 135/95#
21 hr push ups
15 deadlift 225/155#
15 hspu
9 ohs 135/95#
9 burpees over bar
you must change out your own weights, only one bar per person
Core 3×10 tgu (5ech side)
Strength: 3×4 split jerk @75%
WOD:
3 Cpt Americas 135/95# (2 back squats plus 1 behind the neck jerk equals 1 rep)
12 c2b pull ups
18 box umps 24/20
4 rounds for time
Core: max plank hold
Strength: 3×4 deadlift @ 75%
wod:
10,9,8,7,6,5,4,3,2,1 reps
squat clean 155/105#
ring dip
Core: 3×10 suitcase deadlift (ech side)
Strength: 3×4 Squat Snatch @ 75%
WOD:
Strength: 3×4 back squat @ 75%
wod:
5 rounds for time
OHS 115/75# 6 reps
Pull Ups 12 reps
Double Unders 24 reps
Core: 3 min running clock – 30 Russian twists Then with remaining time do as many abmat sit-ups as possible until the 3 min is up.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com