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Schedule

WoDs n sTufF

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)

 

041814

Bench Press

60%×3

67.5%×3

72.5%×3×8

“Randy”

 

75 Power Snatches for time, 75/55

 

 

EMOMx10

Odd:  30 dbl unders

Even:  6 pistols

041714

3×3 snatch balance work speed and balance not worried about how heavy you go

3×3 jerk balance

 

Front Squat

60%×3

67.5%×3

72.5%×3×8

 

 

 

Wod:

 

Max Reps in:

4 minutes of Clean and Jerks, 135/95

4 minutes of Rowing for Calories

4 minutes of Burpees

041614

 

Deadlift:

60%×3

67.5%×3

72.5%×3×8

After each set of deadlift do:

Broad Jump   2-1-2-1-2

 

20 rep max Power Clean

 

6 x [2 min. hard + 1 min. Off)

 

Total work minutes = 12

Total rest minutes = 6

 

Of the following

10 C2B pull ups

10 kb swings 53/35#

30 dbl unders

041514

 

 

Emom

Death by Clean and Jerk @ 75%

 

Skill: Kipping

Wod:

30-25-20-15-10-5

Wall balls

Box jumps

Squat

50%×5

60%×3

7 0%×2

75%×1

80%×amap

Wod:

 

 

 

1,000m Row

30 Squat Snatches, 135/95

50 C2B Pull ups

 

 

UNFIT OR CROSSFIT?

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