Warmup Run 200 m/20 Shoulder Press #35
3x Sit in the bottom of a squat for 1 min
3×8 T2B
3×8 Pistols
Strength
10 min EMOM
5 Back Squats
WOD
3 Rounds
6 Pull Ups
8 Thrusters (135/ 5)
16 Box Jumps (24/20)
8 Thrusters
6 Pull Ups
Rest 2 min
REC
10 Wall Walks
*Strict and controlled with a tight core
Warmup3x20 reverse Crunches
3×10 Broad Jumps
3×20 Double Unders
Strength
3×20 KB Swings 35#
WOD
5 Rounds
25 Burpees
10 Back Squats (155)
Rest 2 min
REC
Walking Lunges 200 meters
Warmup
MWOD:
3 (30 sec) Anterior Shoulder Stretch
10 each Banded Overhead Shoulder Stretch
10 each Abductor Band Stretch
25 Banded Good mornings
SWOD:
12 Rounds Tabata Abs (Russian Twists)
WOD:
Metcon (Time)
40 shoulder-to-overheads (75)
60 Thrusters (75)
80 deadlifts (115)
Cooldown/Recovery:
1 mile run
Warmup
MWOD:
3 (30 sec) Anterior Shoulder Stretch
10 each Banded Overhead Shoulder Stretch
10 each Abductor Band Stretch
SWOD:
Bench Press 5×10 @135
WOD:
Metcon (Time)
3 rounds:
45 Wallballs (8)
30 second Plank
15 pushups
200 Jump Ropes
Cashout:
3 mile Bike Ride
SWOD:
Back Squat 4 x 8 @ 165
WOD:
3 rounds
30 squats
20 push-ups
10 thrusters
20 wall balls
30 situps
crossfit307 WOD
Warmup:
MWOD:
25 Banded Good mornings
3 (30 sec) Banded Quad Hip Stretch
10 each Abductor Band Stretch
SWOD:
12 minute EMOM
4 Strict Press @105
WOD:
Metcon (Time)
Row 2k
1mile Run
Row 2k
Cashout:
30 KB Swings @35
Warmup
MWOD:
3 (30 sec) Banded Quad Hip Stretch
10 each Bretzels
10 Each Scorpions
SWOD:
5×10 Back Squats @135
WOD:
Metcon (Time)
5 rounds
400m Run
30 Wall Balls (20)
GWOD:
5 Rounds
Hold Bridge Up 30 sec
Hold Pancake Split 1 min
Warmup:
MWOD:
10 each Hamstring IT Band Stretch
20 Internal Rotation Shoulder Stretch
20 Kneeling Shoulder Openers
SWOD:
10 Min EMOM
EVEN: 10 T2B
ODD: Hold Wall Sit
WOD:
5 rounds
20 SDHP
12 Thrusters (65)
100 yd run
Cashout:
3 Rounds
15 Burpees
100 Jump Ropes
Warmup
WOD:
Run 8 laps around soccer field
120 combined crunches
80 Squats
40 Burpees
5 mile Bike Ride
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