WOD of the week

Week 38 

CROSSFIT 

MONDAY

WORKOUT

AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (85/60)|(60/43)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders

TUESDAY

WORKOUT

4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (50/35)|(35/25)

(Score is Time)

-TC 16:00-

 

WEDNESDAY

WORKOUT

ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (32/24)|(24/16)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in the time remaining...

-Rest :30 b/t Sets-

(Score is Reps)

 

THURSDAY

WORKOUT

12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (76/60)*
2 Ring or Bar Muscle-Up

-TC 14:00

 

FRIDAY

WORKOUT

5 ROUNDS FOR TIME
12 DB Deadlifts (22.5/15)|(15/10)
9 DB Hang Power Cleans
6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts

(Score is Time)

-TC 18:00-

 

SATURDAY

WORKOUT

FOR TIME**
80 Front Squats (60/43)|(43/30)
80/65 Cal Bike

*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.

(Score is Time)

-TC 10:00-

 

SUNDAY

WORKOUT

EMOM x 18 MINUTES
MIN 1 - :50 Max DB Renegade Rows ((22.5/15)|(15/10)*
MIN 2 - :50 Max Toes to Bar
MIN 3 - 100m Weighted Run**

*1-Rep of RR = Push-Up / Row L / Row R
**Carry 1 DB for Weighted Run

(Score is Reps)

 

 

 

 

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GYMNASTICS

Toe to Bar


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