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Schedule

WoDs n sTufF

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“Im going to Disney land”

Teams of 3

Rope climbs x 6 (climbing Rapunzel’s hair)

Sledge hammer strikes x60 (hi-ho hi-ho off to work we go)

Box jumps x 45 (bounce like tigger)

T2b x 45 (me Tarzan you Jane)

800m run all 3 athletes (the ball is over Cinderella time to go home)

 

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Deadlift 3×8@70%

Bent Over row 5×6 AHAP

Left arm overhead kb carry ( 1 length of gym)

1 burpee

Right arm overhead kb carry ( 1length of gym )

2 burpees

left arm oh carry 2 lengths

3 burpees

Right arm oh carry 2 lengths

…..and so on for 12 min

Core 3x60sec weighted plank

 

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3×1 hang squat snatch @77%

4×1 Hang squat snatch @ 82%

WOD

5 rounds

Every 3:00

400m run

10 box jump overs

Make all rounds as fast as possible

 

Core: 50 russian twists

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Strict Press 8×3@65%

Push Press 2×5@70%

WOD

8 rounds

12 KB SWINGS 53/35#

20 AB MAT SIT UPS

4 FRONT SQUATS (AHAP)

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Power Clean EMOM 9

3@70%

WOD

 

5 rounds of the following –

 

1 minute amrap deadlift (1.5 ×s body weight)

 

1 minute rest

 

1 minute max effort row for calories

 

1 minute rest

 

1 minute amrap bench press (@ body weight if possible)

 

1 minute rest

 

*you can adjust weights during the wod

 

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Squat 4×8-12 @ 65%

Pause Squat 3×8 @ 60%

Wod:

50 wall balls

10 power snatches 135/95

40 wall balls

8 power snatches

30 wall balls

6 power snatches

20 wall balls

4 power snatches

10 wall balls

2 power snatches

UNFIT OR CROSSFIT?

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