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ACTIVE REST
30 minute run or row
Followed up with Tabata Planks
* if you feel that you don’t need the active rest, choose a WOD that you missed throughout the week.
ACTIVE REST
30 minute run or row
Followed up with Tabata Planks
* if you feel that you don’t need the active rest, choose a WOD that you missed throughout the week.
STRENGTH
1 Rep Jerk
WOD
For Time
5 Rounds
60 Double Unders (scale 2 to 1)
40 air squats
20 calorie row or 200 meter run
STRENGTH
Front Squat – 3 Rep Max
WOD
For Time:
50 Clean and Jerks 135/95
*every minute on the minute 5 pull ups
Stamina Training
EMOM x 10
ODD – 10 Hand Stand Push Ups
EVEN – 15 Wall Balls
WOD – Nancy
[RFT] – 5 Rounds For Time of:
– 400 Meter Run
– 15 Overhead Squat (OHS) @ 95 lbs / 65 lbs
Hero WOD
4 ROUNDS FOR TIME:
800 meter run
49 Push Ups
49 Sit Ups
49 Air squats
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
TEAM WOD SATURDAY
Teams of 3:
100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
20 Cal Row, 20 Clusters, 135/95
WOD
FOR TIME
3 Rounds:
7 Squat Cleans, 205/145
14 Hand Stand Push Ups
200 meter run
* scale accordingly
Active Recovery
3 x 500 m row – 3 minute rest in between
SKILL WORK
Gymnastic Work – choose a skill (handstand push ups, hand stand walks, chest to bar, muscle ups, etc…)
WOD
5 Rounds For Time
10 Push Press 135/95
8 Box Jumps 30/24
2 Rope Climbs
*scale accordingly
STRENGTH
5×5 Deadlifts @ 60%
4×6 Back Rack Lunges (3/side)
WOD
3 cycles of 3 min AMRAPS
4 Chest To Bar Pull Ups
8 Burpees
16 Double Unders
1:30 REST
STRENGTH
EMOM X 9 – 2 snatches @ 75%
WOD
For Time:
21 Hand Stand Push Ups (HSPU)
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com