wod

Thursday – Stay hydrated!!

Elevated Plank x 1:00
Elevated Reverse Plank x 1:00
Archer Hold x 1:00
Supine Shoulder Stretch x 1:00
Supinated or Pronated Passive Hang x 1:00

Then…,

EMOM x 6:00
Double Unders (BOF)

Then…,

Battle Rope (Freestyle) 60r
Active Hang :30
Matador Support or PBar Support Hold :30
30 Bent Knee Hollow Rocks or 1:00 Hold
Carry (Heavy/Be Creative)
Sled Pull/Drag (Heavy/Be Creative)
GHDs x 10-15r
Quadruped Bear Crawl Backwards w/ 15# Plate on Back (Down/Slow)
Wtd Hip Thrusts x 15r
Cossack Squats x 20r

OYO
Couch Stretch 2:00 e/s
Passive Hang :30
Prone Chest Stretch 1:00 e/s
Capsule 1:30 e/s

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

Wednesday – Stay hydrated!!!

Row or Bike 2:00
40 Mountain Climbers (T)
20 Scorpions (T)
20 PVC Dislocates
20 Alt Walking Lunge Walk (T)
20 Squat Jump Downs – Move feet out quickly and land in a squat. Downs*

*Move your feet! Keep your head and chest up. Think landing in power position. Step feet back to start position don’t jump them back.

Then…,

Quick Clean Warm-up

Then…,

Cluster + Drop + Clean + Stoh (BOF/Build)

Then…,

Complete 5 Sets (Quickly)
Front Squat
x 2r (BOF/Build)

Then…,

FT (18:00 Cap)
Bike 100 Mile
50 AKBS, 53/35#
40 Walking Lunge Steps (T)
30 Kipping Pull-ups (RR)
20 Burpee Box Jumps w/ Alt Step Down, 24/20”
10 Cal Row – Damper on 8

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!!

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)

Complete 5 Sets FT (20:00 Cap)
5 Wall Climbs
Run 200m
20 Toes 2 Bar

Score: Time

Intermediate/Scaled
1:00 Plank Hold or Feet Elevated (Box/Bench)
Run 200m
20 Hanging Knees Raise

→ Rest 1:30

Part B)

Bench Press 5 x 5 (BOF/Build)
Superset w/…,
SA (Single Arm!) Db Bent Over Row x 10r

OYO
Cossack Squats x 50r
Every 10r stop and perform a :30 Middle Split

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

Monday – 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

Then…,

20 Russian KBS, 53/35#
20 Halos (T) 10R/10L
20 SA Kb Front Rack Alt Reverse Lunges, 10R/10L
20 SA Kb RDL, 10R/10L → Anti-Rotation
20 Kb (Goblet Hold) Cossack Squats (T)

Then…,

Part A)

Complete 5 Sets FT (20:00 Cap)
12 Back Squats, 135/95#
Run 200m
1 Legless Rope Climb (Rx) or Rope Climb

Score: Time

Intermediate/Scaled
10 Back Squats (BOF)
Run 200m
10 Jumping Pull-ups (or Banded) or Elevated Ring Rows

→ Rest 1:30

Part B)

NFT
100 Slam Ball Russian Twists, 40/30#
Every 20 stop and perform 30 (T) Flutter Kicks

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 Cleans, 45/35#
20 Front Squats

Then…,

EMOM x 6:00
Cluster (BOF/Build)

Then…,

Complete 5 Sets
Push Press
x 3r (BOF/Build)
Superset w/…,
12 PVC Dislocates

Then…,

“The Chief”

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.” → CrossFit, Inc.

“The Chief”
Max Rounds In 3:00 Of:
3 Power Cleans, 135/95#
6 Push-ups
9 Squats

Rest 1:00 btw each round – Complete 5 Rounds. Start each round where you left off on the previous round.

Score: Total Rounds & Reps Completed
OYO
Couch Stretch 2:00 e/s
Capsule 1:30 e/s
Plow 1:00
Twist :30 e/s