Handstand walk Technique
Metcon
20min AMRAP
400m run
5m HS Walk
20 KB swings 32/24
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Tag: crossfit WOD
Tuesday WOD Fight Gone Bad Style
Fight Gone Bad Style
3 rounds 1min per station
Toe to bar
Rope climb
Row Cal
Assault bike Cal
box jump
HSPU
rest 1min
Olympic Lifting
3 position clean 1-1-1-1-1
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Tuesday WOD
Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
8min AMRAP
12 KB swing 24/16
10 KB Goblet squat
8 KB SDHP
*3 wall climb each time complex is broken
Accessory work
External shoulder rotations
-horizontal
-vertical
Olympic Lifting
Cluster
5-5-5-5-5
Friday WOD
Strength
Push press
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue
Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest
Thursday WOD
Strength
3 Squat Snatch + 2 Overhead squat
1-1-1-1-1
Metcon
FOR TIME
Row 500m
30 burpee box over 20’
20 Cal Assault bike
Olympic Lifting
clean
1-1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 18min
200m run
12 toe to bar
10 HSPU
8 Squat clean 45/30
Olympic Lifting
OHS
1-1-1-1-1-1
Saturday WOD
Metcon
7 Rounds For Time
6 Power snatch 40/30
12 Lateral bar burpee
24 wall ball
Friday WOD
Strength
3 position power clean + 3 front squat (bottom up)
1-1-1-1-1
Metcon
5 Rounds For Time
5 strict Pull up
10 hang clean and jerk 45/30
5 Strict ring dip
Wednesday WOD
Metcon
25min AMRAP
3 bar muscle up
6 deadlift 115/70
12 front rack Alt KB lunge 20/12
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Strict pull up
3 x 3
AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft
Olympic Lifting
3 position Snatch
1-1-1-1-1
MEMBER OF THE MONTH ‘GEORGIA’
‘The Georgia’
Team WOD (6 teams)
For time
Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)
Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready
