053116
STRENGTH
EMOM x 10 – 1 SQUAT Snatch (add weight per minute)
Back Squat 5×2 (80-90%)
WOD
All out effort for a 500 meter row. Leave it all on the floor today.
STRENGTH
EMOM x 10 – 1 SQUAT Snatch (add weight per minute)
Back Squat 5×2 (80-90%)
WOD
All out effort for a 500 meter row. Leave it all on the floor today.
STRENGTH
EMOM x 10
1 Clean and Jerk – add weight per round
WOD
5 rounds – 1 min each station
Min 1 – calorie row
Min 2 – 10 power cleans 135/95
Min 3 – 20 wall balls 20/14
– score is your total calories rowed.
Team WOD Saturday
2 person teams
200 m run
100 KB swings 53/35
200 m run
80 burpees
200 m run
60 box jumps
200 m run
40 air squats
200 m run
20 wall balls 20/14
200 m run
10 pull ups
* partners must complete the runs together.
Stamina Builder
EMOM x 12
Min 1 – 9 push ups
Min 2 – 15 air squats
Min 3 – 21 sit ups
WOD – Hero WOD – NATE
[AMRAP] – As Many ROUNDS As Possible in 20 minutes of
– 2 Muscle-ups (2 Chest To Bar Pull-ups and 2 dips)
– 4 Handstand Push-ups
– 8 Kettlebell Swings @ 2 Pood (72 lbs)
STRENGTH
Romanian Deadlift 3×7
WOD
10 Rounds
20 calorie row
200 meter run
Stamina Builder
UNBROKEN
Overhead Squats – 21-18-15-12-9-6-3 (95/65)
Once you start the set you cant put the bar on the ground or it is a 5 burpee penalty.
30 seconds maximum rest between sets.
WOD
5 AMRAP
Ascending Latter
1 clean and jerk 155/105
1 burpee
add 1 rep per round
STRENGTH
Snatch Pull – 8×2
Tabata Double Unders – 2 minutes work, rest 2 minutes 2 minutes work.
WOD
5 Rounds For Time
8 bent over rows (pick weight)
10 push press (same weight as bent over rows)
30 double unders
STRENGTH
BACK SQUAT
5×3 (or if you need a working percentage 80%)
WOD
2 Rounds For Time
30 burpees
30 pull ups
30 thrusters 75/55
STRENGTH
1 rep squat clean
WOD
2 rounds for time:
50 double unders
40 cal row
30 DB/KB snatches 53/35
20 Handstand push Ups
STRENGTH
Bench Press 5×5
Team WOD
2 Person Team
208 wall balls
104 pull ups
* both partners can work on the wall balls together. Once you get to the pull ups 1 partner must hold the wall ball while the does pull ups.
* also a 5 burpee penalty is in effect if the ball hits the ground at any time once we start.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com