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STRENGTH

Bench Press 3×3

super set with dips (bench/ring)

Hero WOD – Taylor

Taylor

4 Rounds For Time

400 meter run
5 burpee muscle ups (ring/bar)

* if unable to do muscle ups, scale accordingly (or I will scale for you)

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Team WOD Saturday

Strength – Coaches Choice

Jackie

Partner 1  – performs Jackie (1000 m row, 50 thrusters 45/35 and 30 pull ups)

Partner 2 – is going for a 3 rep max Overhead Squat while Partner 1 does Jackie.

At the completion of Jackie, OHS stop and partners switch station.

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STRENGTH

Squat Clean + Front Squat 4×5 @ 70%

WOD

For Time

100-80-60-40-20 (Double Unders)

25-20-15-10-5 (Power Cleans 135/95)

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ACTIVE REST

Run 4 x 800 meter run immediately followed by a 400 meter walk

* if you feel that you don’t need active rest pick a WOD you missed and get it done.

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Stamina Training

10 minutes

every :30 seconds 2-3 chest to bar pull ups

WOD

For Time

400 meter run
26 hand stand push ups
400 meter run
26 kettle bell swings (53/35)
400 meter run
26 ab mat sit ups
400 meter run
26 supermans
400 meter run
26 double unders
400 meter run
26 box jumps (24/20)

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The Other CROSSFIT Total

3 attempts at:

1 rep clean (squat or power)

1 rep bench press

1 rep overhead squat

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Skill

Row or Run

Row 5 x 250 – 1 minute rest

Run 5 x 200 – 1 minute rest

WOD

For Time

4 Rounds

200 meter run
20 kb swings
20 wall balls 20/14

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Skill

Bar Practice – pull ups/chest to bar/muscle ups

WOD

For Time

30 Bar Facing Burpees
30 Calorie Row
15 Power Snatches 115/80
60 Calorie Row
15 Power Snatches 115/80
30 Calorie Row
30 Bar Facing Burpees

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STRENGTH

Coaches Choice

TEAM WOD

4 person team

20 min AMRAP

Team ROW 5k (Can partition as you want, all members must row once)

While 1 team member is rowing, the other team members compete as many full rounds of:

20 air squats
15 push ups
20 sit ups
15 box jumps (24/20)

Add total rounds at the end.

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STRENGTH

Strict Press 3×5

superset with

Strict Pull Ups 3×5

WOD

For Time

21-15-9

Deadlifts 225/155
Hand Stand Push Ups
Box Step Overs (35/25)