Workouts for the week

 In WOD

Tuesday

Custom Goals

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WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters 45/30kg
10 Box Jumps 24”/20”
400 Meter Run/Row if heavy rain

Level 1 – 35/20 ,

Level 2 – 25/15 , 20”/16” , Run 300m

ADV

Warm up – 15 minutes
50 Dubs
15 wall facing squats
50 dubs
15 wall facing squats
50 dubs

2 rounds with an empty barbell of
10 muscle snatches
10 snatch balances

Strength
EMOM for 12 Minutes
1 Squat Snatch
2 OHS

WOD 1
12 minute AMRAP
3 Ring Muscle-ups
5 Thrusters 55/35kg
20 double unders

Do not scale with bar muscle-ups, sub 3 dead hang c2b’s and 3 ring dips for each muscle up.

Rest 10 Minutes – stretch
between WODs

WOD 2– with a partner,
alternating rounds
12 Minute AMRAP
15 burpees
200m run

Wednesday

Strength
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

WOD
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Thursday

Strength

Four sets of:
Front rack lunge x 6-8 reps each leg @ 30X1
Rest 2 minutes
Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 7 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Friday

CrossFit Games Open Workout 13.3

Saturday

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Push Press/Jerk  45/30kg

Level 1 – 35/20

Level 2 – 30/15

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots 10/6kg
20 Kettlebell Swings 24/16 kg

– OR –

CrossFit Games Open Workout 13.3

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