WOD January 20th
Strength: Make-up from the week. Squat/ dead/ bench
WOD: GO NINER’S!!
Amrap in 7 minutes:
4 dead lifts 275/185#
9 db ground to oh 45/25#
4 burpees over bar
9 sit-ups
core: 3X20 toes to ball
Strength: Make-up from the week. Squat/ dead/ bench
WOD: GO NINER’S!!
Amrap in 7 minutes:
4 dead lifts 275/185#
9 db ground to oh 45/25#
4 burpees over bar
9 sit-ups
core: 3X20 toes to ball
Team Wod Saturday
4 person team 15 reps per person per movement:
Strength: 10 min to establish 3 rep max push press
Wod:
30 t2b
30 push press 95/65#
10 sprints (length of gym)
20 t2b
20 push press
10 sprints
10 t2b
10 push press
10 sprints
Strength:
Emom for 10 min deadlift 2 reps @ 80%
Wod:
21-15-9 reps
barbell lunge (back rack) 135/95
HSPU
burpees
Core: 3×6 suitcase deadlift
Strength: 3×5 bench press followed immediately by 3 max length broad jumps
Wod:
“Nancy”
5 rounds for time:
400m run
15 OHS 95/65#
Core: 50 hollow rocks
Strength: hi hang snatch 3×5 followed immediately by 3 box jumps at a challenging height
Wod:
10-1 reps
hang power snatch 95/65
pull-ups
Core:
30 windmills
Strength: 3×8 front squat @ 60%
Wod:
30 wall balls
15 power cleans 135/95
30 wall balls
10 power cleans 155/105
30 wall balls
5 power cleans 185/125
core: 30 ghd sit ups
Strength: 10 min to establish 1 rep max thruster
Wod:
3 rounds:
8 shoulder to overhead 135/95
14 pistols (sub dbl the amount of air squats if u don’t have pistols yet)
3 rounds:
8 front squats 135/95
24 ab mat situps
3 rounds:
4 ground to overhead 135/95
10 pull-ups
NOTE: all of the above is done back to back to back with no rest in between, enjoy! If you want to try what I’m doing at the OC Throwdown make the weight 190/125, do 16 ghd instead of ab mat sit-ups, and do 2 rope climbs instead of pull ups.
Strength: EMOM 3 snatches @ 75%
wod:
750m row
40 kb swings
35 ab mat situps
30 wall balls 20/14
25 deadlift 185/125#
20 burpees
15 front squats 135/95 ( use same bar just strip weight)
Strength: deadlift 3 reps EMOM for 10 min @75%
Wod:
“Fran”
21-15-9 reps
Thrusters 95/65#
Pull Ups
Core: 3×6 TGU
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com