Sunday Funday
Strength:
max reps bench press (body weight for men/75% bw for women)
WOD:
12 tire flips
12 pistols
100m farmers carry
10 tire flips
10 pistols
100m farmers carry
8 tire flips
8 pistols
100m farmers carry
Strength:
max reps bench press (body weight for men/75% bw for women)
WOD:
12 tire flips
12 pistols
100m farmers carry
10 tire flips
10 pistols
100m farmers carry
8 tire flips
8 pistols
100m farmers carry
Strength: work up to max split jerk from behind the neck 12 min
wod:
Teams of 2:
Buy in: 50 broad jumps
then 2 rounds
30 thrusters 95/65
30 pull ups
30 wall balls 20/14
30 t2b
Cash Out: 1 mile run split between the two athletes
Strength:
Wod:
5 rounds:
16 kb snatch 53/35#
10 box jumps
CORE: 40 t2b
Strength:
deadlift: 70% x 2 reps x 6 sets3 sets amap strict pull upsWOD:60 mountain climbers
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 mountain climbers
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 mountain climbers
60 Double-Unders
WOD:
Threshold Training: All out each round
200m run
15 ab mat sit ups
12 ohs 115/75#
rest 90 sec between rounds
4 rounds
CORE: 2min amrap russian twists
Olympic squat or front squat: 85% x 2-3 reps x 2
sets
pause squat: (pause at parallel): 75% x 6-8 x 2 sets
Wod: 4 rounds
60 sec ME split jumps
Me UB c2b pull ups
Core: 10 tgu heavy
Strength: build to a heavy 3 rep thruster
Team WOD:
Teams of 3
Two 10:00 Halves with 5:00 rest in between
Touchdown – Only two team members can work at once. Switch until all reps are complete
60 Wall Balls (20#/16#)
60 Burpees
Extra Point – Each team member must do one of the following
250m Row
200m Run
100 Double Unders
Field Goal – Only two team members can work at once. Switch until all reps are complete
60 Sledge hammer slams
60 KB Swings (53/35)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com