W.O.D.

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

Saturday EWOD

Unwritten – CrossFit Functional

Metcon (Time)

5 rounds for time

400run OR 400m/500m row OR 30/21 cal bike

10 burpees

20 KB swings

30 ab mat sit ups

40 walking lunges

50 du’s/100 singles

1 min rest after each round

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (No Measure)

Active Recovery Wod

400 jog

2 min row

2 min erg

1 min plank

3X

Goal is just to move/ no measure of time. Keep a running clock and complete 3 rounds. Row & Erg should be at an aerobic pace

Get ready for 20.5!!!

Wednesday

Unwritten – CrossFit Functional

Push Jerk (1 X 2)

12 min to build to heavy push jerk double

Metcon (Time)

Partner style – 8 rounds (4 each)

You go/I go

20/15 cal bike

20 KB swings 53/70

200m goblet carry 53/70

As fast as possible!!!

25 min cap

Tuesday

Unwritten – CrossFit Functional

Back Squat (5 X 3)

Tempo – 4 sec descent/fast up

Metcon (Weight)

Every 2 minutes for 14 minutes

5 power cleans -you choose load (75% or less) Think fast singles

20 alt jumping lunges (knee must come in contact with ground)

Should have at least 40 sec rest/ adjust weight if not

Monday

Unwritten – CrossFit Functional

Bench Press (4 X 5)

2 min clock

75%

Metcon (Time)

3 rounds of

15/12 cal row

15 push ups

then

5 muscle ups

then

3 rounds of

15/12 cal row

15 push ups

then

10 muscle ups

then

3 rounds of

15/12 cal row

15 push ups

then

15 muscle ups

Scale muscle ups to complete in no more than 3 sets each

*Bar or ring

**Scale for muscle ups is GI Janes

10/15/20

20 min cap