Wods

Programming for Monday, September 18 to Saturday, September 23

14/09/2017

Monday, September 18

Warmup:

4 Minutes EMOM
1 - :40s Row
2 - :40s Jump Rope
+
12 Min Amrap
5 1 Arm Ring Rows
10 Pushup Shoulders T's
:20s Supinated Bar Hang
+
8 Box Jumps
8 T2B
3x8 Thrusters

CrossFit

WOD:
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/20 Calorie Row
30 Toes to Bar

 

Finisher:

2 Sets of 10 Step-Ups (Each Leg)

 

QuickFit

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/20 Calorie Row
30 Toes to Bar
*Sub Wall Balls for Thrusters

 

Tuesday, September 19

Warmup:
8 minute AMRAP
400m Run
12/9 Calorie Bike
5 Sumo Inch Worms
+
1 Minute Shoulder Distraction (Each)
+
3-4 Sets of 5 Power Snatches

 

CrossFit

WOD:
“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)
*Rest 4 minutes between each.

 

Finisher:

2 Sets of 10-12 Suitcase Deadlifts

 

QuickFit

“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/75)
*Rest 4 minutes between each.
**Sub KB Swings for Snatches.

 

Wednesday, September 20

Warmup:
5 minute AMRAP
250/200m Row
10 Shoulder Taps
10 Supinated Ring Rows
+
10 Shoulder Passes (Each)
+
10 Strict Pullups
3-4 Sets of 8-10 Bench Presses

 

CrossFit

WOD:
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
*No rest between Bench & Pullups.
Rest 3:00 between rounds.

 

Finisher:

3 Sets 10-15 KB or DB Single Arm High Pulls

 

QuickFit

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
*No rest between Bench & Pullups.
Rest 3:00 between rounds.

 

Thursday, September 21

Warmup:
5 minute AMRAP
20 Double Unders
10 Alternating Lunges
20 Double Unders
10 PVC Good Mornings
+
1 Minute Pigeon
+
3-4 Sets of 5 Back Squats

 

CrossFit:

Part 1:
5 Sets of 5 Back Squats (~70%)
*Weight stays the same. Do a set every 2 minutes.

 

Part 2:

AMRAP 15:
60 Double Unders
30 Alternating Lunges
15 Deadlifts (185/115)

 

QuickFit:

AMRAP 15:
60 Double Unders
30 Alternating Lunges
15 Deadlifts (185/115)

 

Friday, September 22

Warmup:
800m Run
+
3 Rounds of Rowling w/Partner
+
Thruster Progression
HSPU Progression

 

CrossFit

Part 1:
10 Strict Handstand Pushups
rest 1:00
8 Strict
rest :45
6 Strict
rest :30
4 Strict
rest :15
2 Strict
*Scale to Strict Press.

 

Part 2:

800m Run
40/30 Calorie Row
30 Burpees
20 Thrusters (115/75)

 

QuickFit:

800m Run
40/30 Calorie Row
30 Burpees
20 Thrusters (115/75)
*Sub Goblet Squats for Thrusters

 

Saturday, September 23

Warmup:
5 minute AMRAP
400m Run
AMRAP
10 Ring Rows
10 Pushups
10 Situps
10 Air Squats

 

Part 1:

5, 4, 3, 2, 1 Rope Climbs
*Alternate with a partner after each round.

 

Part 2:

3 Rounds For Time
10 Pullups
20 Pushups
30 Situps
40 Air Squats

 

Boot Camp:

16 Minutes EMOM
1 - :30s Ring Rows
2 - :30s Pushups
3 - :30s Situps
4 - :30s Air Squats