W.O.D.

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

Lane’s Wod

Unwritten – CrossFit Functional

Metcon (Time)

800 run

800 row

then 3 rounds of:

30 burpees

20 WB

10 pull ups/ring rows

then

800 run

800 row

Thursday

Unwritten – CrossFit Functional

Skill

15 min skill work

Metcon (Calories)

5 min max cal bike

rest 3 min

5 min max cal row

rest 3 min

5 min max cal ski

Wednesday

Unwritten – CrossFit Functional

Front Squat (3 X 12)

60%

3 min clock

Metcon (AMRAP – Rounds)

18 min amrap

12 OH lunges in place 65/95

8 burpees over bar

12 OH lunges in place 65/95

8 t2b

Tuesday

Unwritten – CrossFit Functional

Deadlift (5 X 3)

TNG 80%

2 min clock

Metcon (Time)

For Time

Row 1500m

150 du’s

12 min cap