W.O.D.

Wednesday

Unwritten – CrossFit Functional

Power Clean (4 X 4)

2 min clock

80%

ALL SETS SAME WEIGHT

Metcon (AMRAP – Rounds)

20 min EMOM

1 – 3 strict hspu

2 – 5 strict pull ups

3 – 35 du’s

4 – 8 HR push ups

Tuesday

Unwritten – CrossFit Functional

Back Squat (3 X 8)

all tough sets

Metcon (Time)

4 rounds

12 OH lunges in place 95/135

3 rope climbs

Monday

Unwritten – CrossFit Functional

SOTS Press (5 X 3)

10 min to complete

Start light – build if you can

Metcon (AMRAP – Rounds)

10 min amrap

5 t2b

10 burpees

10 t2b

10 burpees

15 t2b

10 burpees

…..

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

Teams of 2

50 burpee wall climbs

50 cal bike

50 low sled pushes

50 cal row

300ft OH walking lunge 65/95

50 ski erg

200m tire carry

Friday

Unwritten – CrossFit Functional

Push Jerk

Build to a heavy single for the day in 18 minutes

Metcon (4 Rounds for time)

4 rounds

20/25 cal ski erg sprint

50ft sled push (moderate weight)

10 push press 85/125

All out

Rest 2 min

Score is time for each round

Cardio Day!

Unwritten – CrossFit Functional

Metcon (Time)

And we run…..

200m run

rest 1 min

400 m run

rest 2 min

800 m run

rest 3 min

1 mile run

rest 3 min

800 m run

rest 2 min

400 m run

rest 1 min

200 m run

Everyone does 7 runs, the distance can be modified.

Wednesday

Unwritten – CrossFit Functional

Skill

15 min to work on skill

Metcon (Time)

For Time

1000m row

9 thrusters 115/145

15 thrusters 95/115

21 thrusters 65/95

For larger classes, start in two groups. 2nd group will start row after group 1 finishes. Do not sub bike or erg!

Tuesday

Unwritten – CrossFit Functional

Bench Press (4 X 8)

20 min to complete

TEMPO – 3 seconds down, 3 second pause

Only attempt weight that aloows you to stick to tempo!

Metcon (Time)

3 rounds for time

400 run

15 KBS 53/70

15 T2B

Monday

Unwritten – CrossFit Functional

Behind the Neck Press (4 X 8)

2:30 clock

seated position (on benches)

*build if you can

Metcon (Weight)

14 min EMOM

Odd: 12 reverse lunges 35/50

Even: 6 strict pull ups

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

Partner WOD

30 Clean & Jerks 95/135

800 m med ball run

8 rope climbs

20 Clean & Jerks

400 m med ball run

6 rope climbs

10 Clean & Jerks

800 m med ball run

4 rope climbs

1 bar/1 ball

Split reps evenly

Both partners run (switch ball carry throughout run)