WOD
Friday 06.30.2017
WDO | Friday 06.30.2017
Performance / Fitness Options
Teams of 2
AMRAP 25
400m Run
40 Burpees
40 KB SDHP
Cash out
Sprint 500m on rower
call 843.839.2673 or email info@crossfitupdog.com
Performance / Fitness Options
Teams of 2
AMRAP 25
400m Run
40 Burpees
40 KB SDHP
Cash out
Sprint 500m on rower
Performance Option
5 Sets
Hang Snatch + Snatch
Tall Box Jumps X 8
WOD
3 RFT
400m Run
15 OHS 135/95
Warm up
Minutes 0-15
Explanation and strength
Minutes 15-35
WOD set up and WOD
Minutes 35-50
Record times and cool down
Remainder of class
Performance Option
20 minutes (the first 4 minutes will be used to warm-up to a heavy weight before beginning 8×3, then athletes will left every 2 minutes for the 8 sets)
Back Squat
8×3
(All sets should be heavy)
WOD
AMRAP 9
3 Front Squats 135/95
6 Pull-ups
9 KB Swings 70/53
Try to keep a time schedule of:
15 minutes for warm up
4 minutes to explain strength and WOD
20 minutes for strength
12 minutes for WOD
Remainder of time for clean up, cool down, and recording score!
Performance Option
20 minute clock
4 Sets
Push Press X 6 (80% of 1rm all sets)
L- Strict Pull-up X 6
WOD
21-15-9
HSPU
S2O 135/95
Push-ups
Performance Option
Deadlift
6 Sets (every 2 minutes)
3.3.2.2.1.1
Build to heavy single
WOD
EMOM 10
3 Deadlift @ 80-85%
6 Lateral over the bar burpees
Both to be completed each minute, so 10 sets of both exercises!
Performance Option
4 Sets
DB Walking Lunges X 20
Ring Dips X ME
WOD
AMRAP 10
5 Power Clean 135/95
10 Strict HSPU
Performance / Fitness Options
4 RFT
500/450m row
300m run
30 Push-ups
Performance Option
4 Sets
Shoulder Press X 5
Toes-to-bar X 10
WOD
AMRAP 9
12 Pull-ups
12 Thrusters 95/65
30 Dubs
Performance Option
5 Sets
Deadlift X 4
Ring Push-ups X ME
WOD
5RFT
400m Run
20 Wallballs 20/14
Performance Option
4 Sets
Power Clean X 1.1.1.1
Weighted Pull-ups X 3
WOD
For Max Reps and Cals
2:00 Dubs
2:00 Rest
2:00 Burpee Box Jump Over
2:00 Rest
2:00 Row for Cal
2:00 Rest
2:00 KB Swings 53/35