wod

Thursday – Stay hydrated!!

Elevated Plank x 1:00
Elevated Reverse Plank x :30
Superman Hold x 1:00
Supine Shoulder Stretch x 1:00
SA Passive Hang x :15-:30 e/s

Then…,

EMOM x 6:00
Double Unders (BOF)

Then…,

Battle Rope Hard Slams 60r
Pull-up Hang :15-:30
Matador Support or Ring Support Hold :30
30 Hollow Rocks or 1:00 Hollow Rock Hold
Carry (Heavy/Be Creative)
Prowler Push (Down & Back)
Hip Extensions x 5-10r
Wall Sit 1:00
Banded Rotations x 10r e/s
Cossack Squats + Reverse Lunge x 10r (T)

OYO
Couch Stretch 2:00 e/s
Prone Chest Stretch 1:00 e/s
Capsule 1:30 e/s
Supine Shoulder Stretch 1:30

Wednesday – Stay hydrated!!!

Bike 2:30 increasing effort every :30
+
Complete 2 Sets
Straight Arm Plank Hold :40
20 Mountain Climbers (T)
15 Standing or Prone PVC Dislocates
20 Banded Pull Throughs

Then…,

Strength Work
Complete 5 Sets (Quickly)
Deadlifts x 3r (BOF/Build)
Superset w/…,
Feet Elevated Straight Leg Hip Thrusts x 15r

Then…,

WOD
FT (10:00 Cap)
10-8-6-4-2
Power Cleans, 185/125#
2-4-6-8-10
Burpees Over the Bar
50-40-30-20-10
Double Unders

Score: Time

OYO
Couch Stretch 2:00 e/s
Seal Stretch 1:00
Capsule 1:30 e/s
Pigeon Stretch 1:30 e/s

Tuesday – Stay hydrated!!

Bike 2:00
20 Band Pull Aparts
20 Halos (T) 10R/10L
20 Seated Lat Pull Downs

Then…,

Part A)
WOD + Skill
Complete 5 Sets FT (16:00 Cap)
10 Bench Press, 155/105# or 185/115# Rx+
Run 200m
1 Rope Climb or Legless RC

Score: Time

Intermediate/Scaled
10 Bench Press, 135/85#
Run 200m
10 Chin-ups or Jumping Chin-ups

→ Rest 2:00

Part B)
Bike
EMOM x 5:00
Min 1 :20 Hard :40 Easy
Min 2 :20 Hard :40 Easy
Min 3 :20 Hard :40 Easy
Min 4 :20 Hard :40 Easy
Min 5 :20 Hard :40 Easy

Score: Calories

OYO
Cossack Squats x 50r
Every 10r stop and perform a :30 Wtd Pike Stretch

OYO
Couch Stretch 2:00 e/s
Supine Shoulder Stretch 2:00

Monday – Stay hydrated!!

Row 400m (Easy)
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Clams x 20 e/s
Russian Baby Makers x 10
Arm Circles x 10 e/d

Then…,

Part A)
WOD
Complete 5 Sets FT (16:00 Cap)
5 Clusters, 155/105# or 185/125# Rx+
Row 350m
20 American KBS, 53/35#

Score: Time

Intermediate/Scaled
5 Front Squats, 135/95#
Row 350m
20 Russian KBS, 44/26#

→ Rest 1:30

Strength Work
Complete 5 Sets (Quickly)
Front Squat x 3r (BOF/Build)
Superset w/…,
Feet Elevated Straight Leg Hip Thrusts x 15r

Then…,

Core
100 Slam Ball Russian Twists, 40/30#
Every 20 stop and perform 10 V-up Sit-ups

Then…,

OYO
Couch Stretch 2:00 e/s
Capsule 1:00 e/s
Plow – 1:00
Supine Leg Twist – :30 e/s

Friday – Stay hydrated!!!

Row 2:00
40 Mountain Climbers (T)
20 Scorpions (T)
20 Alt Walking Lunge Steps
20 Squat Jump Downs
20 Muscle Snatch, 45/35#
20 Overhead Squat

Then…,

Snatch – 70-78% (Of 1RM) x 1r x 8s (or BOF/Build)

Then…,

CrossFit Games 2019

Workout 19.1
AMRAP in 15:00 Of:
19 Wall Balls, 20/14#
19 Cal Row

Score: Rounds Complete

OYO
Vanity Work
Complete 3 Sets
Db Hammer Curls x 10r
Db Supine Skull Crushers x 10r

OYO
Couch Stretch 2:00 e/s
Capsule 1:30 e/s
Plow 1:00
Twist :30 e/s