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S/T
A. 15 mins to work up to a heavy complex of: 1 squat snatch 1 OH squat B. Snatch pulls @ 110% of above 3x3 WOD 6 min AMRAP 15 USA KB swings (24/16kg) 10 burpees 5 T2B
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PARTNER WOD
Intro Level "Partner Half-Murph" BUY-IN: both partners run .25mi/row 500m (at the same time) then (break up reps) 50 pull-ups (sc: ring rows or jumping pullups) 100 pushups 150 squats CASH-OUT: both partners run .25i/row 500m (at the same time) Experienced Crossfitter "Partner 3/4 Murph" BUY-IN: both partners run .5mi/row 1000m (at the same time) then (break up reps) 75 pull-ups (sc: ring rows or jumping pullups) 150 pushups 200 squats CASH-OUT: both partners run .5/row 1000m (at the same time) S/T
A. back squat 20 mins to build to 3RM WOD 60-30-15 wall balls (20/14) **must do 15 burpee box jump-overs between every round of wall balls** S/T
A. Superset 5 rounds: 3-5 weighted pushups (aim for a weight to get you in that range) :60 rest ME flexed arm hang (add weight if over :30) :60 rest WOD 15 min EMOM Min 1: 12 cal row (F)/15 cal row (M) (sc: 45 sec of rowing) Min 2: 3(F) or 5(M) ring dips + 5 burpees Min 3: 1 strict pullup (sc: pullup negative or 4 RR) + 5 T2B S/T
A. 15 mins to work up to a heavy complex of: 1 clean deadlift 1 hang (power or squat) clean 1 high hang (squat) clean B. 40 GHD hip extensions (may be incorporated b/w warm-up sets, when part "A" is finished, or after class) WOD 5 RFT 30 DUs (sc: 15 DUs or attempts- no SUs) 10 power cleans (135/85) 1 min rest S/T
A. Superset 4 rounds: 12-16 (total) BB front rack reverse lunges :60 rest 14 hollow body rocks (sc: tuck in a knee/both knees) :30 rest WOD 5 min AMRAP 5 burpees 5 pistols/leg 5 v-ups (sc: knees-to-chest) *2 min rest* 5 min AMRAP 5 burpees 10 jumping lunges (total) 5 v-ups S/T
A. Strict press 5x5 @ 75%, 2 mins of rest b/w sets B. L-sit work 3x ME attempts on rings, parallettes, boxes (sc: knee tuck hold) WOD (8 min cap) 21-15-9 power snatch (95/65) box jumps PARTNER WOD
BUY-IN: 50 synchronized partner burpees for time (break up reps but must go in this order): 80 pushups 80 cal row (can be done at a different time in the workout based on class size) 80 USA KB swings (24/16kg) 80 tall step-ups (30/24) 80 SDLHP w/KB (24/16) CASH-OUT: 50 synchronized partner situps w/med ball (20/14)  S/T
A. 15 mins to "work your weakness": HS holds/walking False grip holds/kipping/MU transitions pullups/C2B pullups/butterfly kipping T2B/linking T2B WOD .5mi run 50 reverse lunges .3mi run 50 USA KB swings (24/16kg) .1mi run 50 situps |
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March 2020
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