WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Gymnastics
Wall Walks (30)
STIMULUS

In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall
You'll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold
Walk as high as you can and get the body as straight as possible
With these being not for time, take your time between reps to ensure quality of movements
Metcon (Time)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
Metcon
Metcon (Time)
3 Rounds:
40/30 Cal Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Weight)
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
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CrossFit

SOS
SOS
Metcon
Airforce (Time)
For Time:
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

*Do 4 burpees every minute, including at the start of the WOD. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement.

RX+ is called "Top Gun" and the weight is 135/95
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CrossFit

Team Chipper!
Team Chipper!
Metcon
Metcon (Time)
"Team Cardio Day!"

40min. to get as far as possible...

400m run (200m each)
200 Double-unders
400m run
175 Ball Slams 20/10
400m run
150 American KB Swings 53/35
400m run
125 Air Squats
400m run
100 Walking lunges 53/35 farmer carry
400m run
75 Push-Ups
400m run
50 SDHP's 53/35
400m Run
Teams of 2. Only 1 partner works at a time.
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CrossFit

CrossFit
CrossFit
Weightlifting
3-Position Clean
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
Metcon
Metcon (Time)
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20")
10 Squat Cleans (135/95)

Dumbbell: 50/35
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
Switch After Fully Completed Rounds (6 Each)
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
50 Wall Balls 20/15
50 DU
40 Box Jumps 24/20
40 T2B
30 Burpee
30 Deadlift 135/95
20 Power Cleans 135/95
20 Jerks 135/95
10 Snatch 135/95
10 Muscle Ups

Cap: 25 Min
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