Workouts of the Week

Day 1 SWOD Take 12 minutes to build to today’s heavy: Push Press + Power Jerk WOD 4 RFT Row 300 meters 10 Burpee Box Jump-Overs (24″/20″) 10 Chest-to-Bar Pull-Ups Day 2 SWOD Every 2 minutes, for 12 minutes (6 sets): Hang Clean + Clean (squat and floor) Loading per set (by %): 65, 70, 75, 80, 85, 85+ WOD Three sets for max distance of: 90 second Sled Sprint Rest 2 minutes Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. [caption id="attachment_7558" align="aligncenter" width="960"] Thomas sled pushing[/caption] Day 3 SWOD Deadlift Set 1 – 8 reps @ 50% Set 2 – 6 reps @ 60% Set 3 – 4 reps @ 70% Sets 4-6 – 3 reps @ 80% [caption id="attachment_7547" align="aligncenter" width="960"] Belew repping 60% of his Deadlift[/caption] WOD WOD For time: 21 Thrusters (95/65 lbs) 25/20 Calorie Row 21 Thrusters (95/65 lbs) When the running clock reaches 4:00… 15 Thrusters (115/75 lbs) 25/20 Calorie Row 15 Thrusters (115/75 lbs) Day 4 SWOD Back Squat Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 80% Set 3 – 1 rep @ 90% Sets 4-6 – 10 reps @ 70% [caption id="attachment_7559" align="aligncenter" width="960"] Will crushing Back Squats[/caption] WOD 3 RFT Row 500 Meters 12 Alternating Dumbbell Squat Snatches (45/25 lbs) 2 Rope Climbs 50-Foot Handstand Walk Run 400 Meters Day 5 WOD “CrossFit Games Open Event 15.3” Complete as many rounds and reps as possible in 14 minutes of: 7 Muscle-Ups 50 Wall Ball (20 lbs to 10’/14 lbs to 9′) 100 Double-Unders 2 min rest 100 Push Ups in as few sets as possible]]>