WOD

Friday 07/14/17

Warm Up
3 steady rounds
10 Burpees
15 KB Deadlifts
20 Goblet Squats

Lifting
5-5-3-3-3
Deadlift

Wallybally :30 – :50
5 x Max setĀ of wall balls
2 minutes of rest between sets

Thursday 07/13/17

Warm Up:
– 1/2 Tabata Dead hang from bar
– 1/2 Tabata lunge hold (alternate sides)
– 1/2 Tabata pull ups
– 1/2 Tabata Jumping Lunge

Gymnastics WOD
8 Minute Amrap
– 8 Bar Muscle Ups
– 60 Double Unders

Wednesday 07/12/17

Squat warm up 15 min
– everyone in circle with PVC
– 15 slow & correct air squats
– 15 slow & correct front squats with PVC
– 15 atlas squats with PVC

Lifting
5×3 OH Squat

~5min rest~

Conditioning
For Time:
– Row 500m
– 25 Power Snatch 75/55
– Row 400m
– 20 Power Snatch 75/55
– Row 300m
– 15 Power Snatch 75/55
– Row 200m
– 10 Power Snatch 75/55

Tuesday 07/11/17

Warm Up
2 Rounds
200 m Run
10 Box Step Overs
10 Hanging Knee Raise

Metcon: :15-:40
25 Minute AMRAP
800 m Run
40 Box Jumps 24/20
30 Burpees
20 Abmatt Sit-ups
10 Pull-ups

Monday 07/10/17

Warm Up
5 rounds at steady pace
-100 meter Row
-10 medball cleans

Lifting
15 min Every 3 minutes on Minute
-3 Clean Pulls
-2 Power Clean
-1 Squat Clean
** Drop and reset is allowed. Start at 65% of power clean

~rest 5~

Interval
12 Minute AMRAP:
-20 Push Ups
-15 Toes to bar
-10 Dumbbell Push Press
Rest 30 seconds

Sunday 07/09/17

Open gym
2-5

Saturday 07/08/17

IMG_4015

TeamWOD 9:00 A.M.

Friday 07/07/17

Warm Up:
Pass-throughs with PVC
3 rounds of
– 15 cal row
– 10 snatch balance

Lifting:
14 min EOMOM
Snatch complex (power, hang power, hang squat)

Interval:
3 rounds
2 minute AMREP
100 meter Sprint
5 Burpees
Wallballs (remainder of work interval)
2 Minute Rest

Thursday 07/06/17

Warm Up:
2 steady rounds of
10 Pull ups
20 Push ups
30 Abmat Sit-ups

MetCon:
For Time:
50 Double Unders
21 Chest to bar Pull ups
21 Hand Stand Push Ups
50 Double Unders
15 Chest to bar Pull ups
15 Hand Stand Push Ups
50 Double Unders
9 Chest to bar Pull ups
9 Hand Stand Push Ups

Wednesday 07/05/17

Warm up:
Run 400 m
3 steady rounds of
10 air squats
10 second front rack hold at 90% of 1RM front squat

Lifting:
Front squat
5-5-3-3-3

Monostructural:
2k row

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