WODs May 11th – 17th

one hand handstandMaddie, one of our CrossFit Kids!

 SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH/CONDITIONING

In 8 minutes perform 3 rounds of:
200m Run
10 Hang Power Snatches @ 95/65 lb
*Rest any remainder of the 8 minutes

-then-

12 min to find a 1RM Overhead Squat to a medicine ball

-then-

2 rounds for time:
200m Run
10 Hang Power Snatches @ 95/65 lb

 TUESDAY

WOD:

2014 Regional Event 4:
21-15-9-6-3
Strict Handstand Pushups
Front Squat @ 195/125
Bar Facing Burpees

*20 min time cap

WEDNESDAY

WOD:

STRENGTH:

“Lynne”
5 rounds
ME Bench Press @ BW/75% BW
ME Pullups

*This workout is untimed, but you must move immediately from Bench Press to Pullups each round without resting.  Then you may rest as needed between rounds.

THURSDAY

WOD:

SKILL:

8 min coaching and practice linking Toes to Bar

CONDITIONING:
20 minute AMRAP:
20 Overhead plate Lunges @ 25/25 lb
20 Deadlifts @ 135/135 lb
20 Toes To Bar
200m Run

*Men and women’s weights are the same, because some tasks in life are equally difficult, regardless of your gender.

FRIDAY

WOD:

STRENGTH:

7×3 Box Squat
7×7 Glute Ham Raises

*Alternate exercises

SATURDAY

WOD:

Team WOD for time:

200m Weighted Carry

-then-

3 rounds of:
5 each Partner Burpees
10 each Junkyard Dogs
15 partner Wall Balls @ 20/14#

-then-

200 meter Weighted Carry

 

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