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Schedule

WoDs n sTufF

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Bench Press

50%×5

60%×3

70%×2

75%×1

 

7 min amrap

5 shoulder to Overhead 155/105#

10 lateral over bar burpees

Rest 2 min

7 min amrap

15 kb swings

15 ab mat sit ups

Front Squat

50%×5

60%×3

70%×2

75%×1

80%×amap

 

EMOM 10

EVEN : 8 PISTOLS

ODD: 40 DBL UNDERS

 

WOD:

4 x 3min hard 1 min off

30 air squats

10 t2b

6 thrusters 115/85#

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Shoulder Press

50%×5

 

 

 

60%×3

 

 

 

70%×2

 

 

 

75%×1

 

 

 

80%×amap

 

20 Rep Max Power Clean

Wod:

3 rounds for time:

400m run

30 kb swings

30 one arm overhead kb lunges (15 each arm)

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Deadlift

50%×5

 

60%×3

 

70%×2

 

75%×1

 

80%×amap

 

After each set broad jump 2-1-2-1-2

 

20 rep max Power Clean

 

2min max effort c2b pull ups

Rest 1 min

2min max effort ab mat sit ups

Rest 1 min

2min max effort shoulder to overhead 115/85#

Rest 1min

2min max effort row for calories

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6 x [2 min. hard + 1 min. easy]

 

Total work minutes = 12

Total rest minutes = 6

10 box jump over

5 squat cleans @ 75%

 

Back Squat

50%×5

60%×3

70%×2

75%×1

80%×amap

Skill: Handstands/hspu

 

Team Saturday

“Lost at Sea”

Teams of 2

1k row (1 athlete rows while other holds weight in the front rack) “getting to shore”

400m run ech relay style carrying a kb (running up the beach with supplies)

100 sledge hammer strikes, 1 athlete strikes while other athlete holds kb (cutting through island jungle to find shelter)

60 wall balls, 1 athlete works while other athlete holds unto supplies aka kb (building your shelter, because it says wall haha)

6 rope climbs, 1 works while one holds onto supplies (climbing the tree to get coconuts, we crossfitters love coconut water)

40 alternating box jumps (supplies left at camp, trying to get to high ground to signal for help)

50 alternating burpees (you ran into a wild pig and had to kill it with your bare hands, which I imagine would suck like burpees)

1k row (1 athlete rows while other holds front rack, getting out to the rescue boat where a handsome mustached man saves you)

 

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