W.O.D.

Friday

Unwritten – CrossFit Functional

Clean and Jerk (1 X 1)

16 min to build to heavy single

Metcon (Time)

5 rounds of

2 rope climbs

12/15 cal erg

10 burpee box jump overs

20 min cap

Thursday

Unwritten – CrossFit Functional

Skill

15 min skill work OR

4 sets of

8 strict pull ups – (negatives if you don’t have pull ups)

6 strict dips (difficult band if needed)

Metcon (Time)

3 rounds for time

50 ft SA OH walking lunge (r)

50 ft SA OH walking lunge (l)

20 CTB

75 du’s

50/70

modifications for CTB – pull ups/banded strict pull ups OR ring rows

20 min cap

Wednesday

Unwritten – CrossFit Functional

Deadlift (10 X 3)

10 min EMOM @ 70%

3 sec descent for each

Metcon (AMRAP – Rounds)

10 rounds of

30 sec hard bike

1:30 min rest

Tuesday

Unwritten – CrossFit Functional

Bench Press (5 X 5)

75%

12/15 cal erg sprint after each set

2:30 clock

Metcon (Time)

21-15-9

Cal row

alt DB snatches 50/70

12 min cap

Monday

Unwritten – CrossFit Functional

Snatch (7 X 1)

7 min EMOM

Complex – Snatch + 2 OHS

stay at 75% throughout

Metcon (Time)

30-20-10

shoulder to overhead 75/115

400 run after each set

20.6

Unwritten – CrossFit Functional

Metcon (Time)

20.6 – WOD the we EAT!

Teams of 4

30 HSPU/heavy DB PP

60 burpees

90 KBS 35/53

120 DL 125/185

150 DU’s

20 rope climbs

1 person works on wod while 1 person completes 200m sled drag 25/45 then switch out

35 min cap

Thursday

Unwritten – CrossFit Functional

Bulgarian Split Squats

4 sets of 8/leg

Stay light to ensure proper form – may build if stable & technique is good
same weight throughout!

Metcon (Time)

Partner Style – You go/I go

6 hang power snatches @70%

12 T2B

20/25 cal row

10 rounds (5 each)

GO HARD!

Wednesday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (Time)

3 rounds of

800 run

rest 3 min

400 run

rest 2 min

Tuesday

Unwritten – CrossFit Functional

Sled Push (4 pushes)

18 minutes to warm up and get thru 4 HEAVY pushes!

Metcon (AMRAP – Rounds)

Every 5 min for 20 min

10/15 cal erg

20 sit ups

10 squat clean

increase squat clean each round

65/95

85/115

105/135

125/155

Should have at least 40 sec rest. If you don’t modify! Score is how many rounds completed

Veterans Day WOD

Unwritten – CrossFit Functional

Strict Press (5 X 3)

2 min clock

All at 75%

No building

Metcon (AMRAP – Rounds)

21 Guns

This “21 Guns” WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

WOD with Warriors supports Team Red, White and Blue @teamrwb whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups