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WODs 10/14/19 - 10/20/19

MONDAY 101419


Bruce Almighty (Bruce Kramer)

Metcon (Time)

For Time

Barbell work: Rx - 75/55 Rx+ 95/65

WBS: 20/14 - 10ft

Buy in: 64 Cal Row

12 Thrusters

7 Bar Over Burpees

55 DU or 110 Singles

12 Thrusters

7 pullups

55 Ab Mat Sit ups

20 Wall Ball Shots

12 Thrusters

7 Bar over Burpees

55 DU or 110 Singles

12 Thrusters

7 Pullups

55 Ab Mat Sit ups

Cash Out: 31 Cals Assault Bike



TUESDAY 101519


Deadlift

5 min EMOM @ 70% x 3 reps


Squat clean complex

5 min EMOM 2 reps building across sets

From the ground each rep, pause at the knees for :02


Rx: Metcon (3 Rounds for time)

Set 1

1:00 bike

20 Shoulder to overhead (95/65)

Rest 2:00

Set 2

1:00 Bike

15 Shoulder to overhead (95/65)

Rest 2:00

Set 3

1:00 Bike

10 Shoulder to overhead (95/65)

Score = time it takes to do shoulder to overhead


Rx+: Metcon (3 Rounds for time)

Set 1

1:00 bike

20 Shoulder to overhead (95/65)

Rest 2:00

Set 2

1:00 Bike

15 Shoulder to overhead (115/85)

Rest 2:00

Set 3

1:00 Bike

10 Shoulder to overhead (135/105)

Score = time it takes to do shoulder to overhead



WEDNESDAY 101619


Movement Prep

3 sets (each athlete)

1:00 row increasing pace each set

5 burpees to plate/ over rower

rest 1:00


Metcon (AMRAP - Reps)

8 min EMOM

Max burpee to plate (Rx+ burpee over rower)

Min 1: Partner 1

Min 2: Partner 2

and so on...

1 rep every 5 ft

Rest 1:00


Metcon (Calories)

8 min EMOM

Max Calorie row

MIn 1: Partner 1

Min 2: Partner 2

and so on…


Accessory Work

4 sets

6-8 Strict pull ups/ ring rows

1:00 max ab mat sit ups

Rest 1:30



THURSDAY 101719


Aerobic Conditioning

1 mile run

Rest 3:00

800m run

Rest 2:00

400m run

Rest 1:00

200m run


Metcon (No Measure)

3-4 sets

6 Deadlifts @ 55%

12 box jump overs

rest :90



FRIDAY 101819


Crossfit Open 20.2

AMRAP 20

4 DB Thrusters (50/35)

6 Toes to Bar

24 Double Unders


SATURDAY 101919


Eagle: Metcon (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking lunges

400m Run


Birdie: Metcon (Time)

4 Rounds for time of:

24 Squats

24 Push ups

24 Walking Lunge Steps

400m Run


Par: Metcon (Time)

6 Rounds for time of:

12 Squats

12 Push ups

12 Walking Lunge Steps

400m Run



SUNDAY 102019


Accessory Work

4 sets (Barbell only)

6 Overhead squats @3311

35 Double unders

2:00 Assault bike easy pace

Rest 1:30


Metcon

5k Row (Time)

Max Effort 5k Row

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