Sunday Funday
100 foot farmers carry
ME unbroken set of hspu
Continue this until 50 hspu are completed
Core wod:
3 rounds
12 kb halos
10 plate situps
100 foot farmers carry
ME unbroken set of hspu
Continue this until 50 hspu are completed
Core wod:
3 rounds
12 kb halos
10 plate situps
In teams of 2 with only 1 person working at a time
5 minute AMRAP
Front squat (95/63)
5 minute AMRAP
Sumo-Deadlift High-pull
5 minute AMRAP
Box jumps (24/20″)
5 minute AMRAP
Burpees
1) Hang Clean and Jerk 3×3 at 65%
2) Squat 3×3 at 60%
3) Metcon Grace
30 clean & jerks 135/95#
Core: 4 min amrap tgu kb 53/35#
Hang Squat Snatch: EMOM for 12 min @ 90%
Front Squat: 65%x5, 75%x3, 85%x1
Deadlift up to 3rm
WOD:
3 rounds:
5 Snatch @ 75%
15 OH plate lunge 45/25#
5 Box Jump 30/24
15 OH plate lunge 45/25#
EMOM FOR 10 MIN C2B PULL UPS
PUSH PRESS: UP TO 3RM, DROP 10%X5, DROP 10%X8, DROP 10%X AMAP
CHIN UPS: 5X10-12 WEIGHTED IF POSSIBLE
WOD:
8 ROUNDS:
10 SHUTTLE RUNS (LENGTH OF GYM)
10 HR PUSH UPS
5 HSPU
1) Hang Clean and Jerk 10×1+1 at 90% :90
2) Squat 65×5,70×4,75×3,80×2,85×1
Wod:
15 min Amrap:
10 deadlift 185/135#
10 boxjumps 24/20
10 front squats 185/135#
Run 200m
http://m.youtube.com/watch?v=Laa7BJHJWrw
Strength: 5×6-8 weighted chin ups
Bear complex X 2 reps (Choose a challenging weight)
100M shuttle run(50M down and 50M back)
Rest 2 minutes. Repeat x 6 rounds.
Core: 2 min amrap russian twists
“Don’t Drag Me Down”
Teams of 2
Explanation of Sled drag (Each athlete (100′ sled drag 2/45# on the sled) 1 athlete at a time)
Break up other movements as needed
3, 2, 1 GO!
40 Deadlifts (185/115lbs)
Sled Drag
40 KB swings (53/35lbs)
Sled Drag
40 Overhead Squats (95/65lbs)
Sled Drag
40 Burpees
Sled Drag
40 Pullups (Chest to Bar)
Sled Drag
40 Box jumps (24″)
Sled Drag
40 Squat Cleans (95/65lbs)
Sled Drag
1) Squat work up to 3-5rm
2) Pause Squat 2×6 @ 67.5%
WOD:
EMOM for 7min 3 OHS increase weight each minute
Rest 2min
30 burpee T2B
Hang Clean and Jerk Up to 3+1rm,
75%x4x2 of Hang/Power/Full+Jerk Complex
3) Metcon 3 Rounds
-135/185×5 shoulder to overhead
5 Muscle Ups/10 c2b pull ups/15 pullups
Core: 2 sets me plank rest 1 min between efforts
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com