SKILL WORK: STRICT HANDSTAND PUSH-UP
14 Minute Every Minute, On the Minute
Odd: 5-10 Strict Handstand Pushups
Even: 15/10 Calorie Assault Bike
P: Pike Handstand Pushups, 12/8
F: Seated Strict Press, 10/6
WOD: OPEN 12.1
Complete as many reps as possible in 7 minutes of:
• Burpees to a 6″ Target
F: No target for burpees
STRENGTH: SQUAT CLEAN:
8 Minute Clock to work up to a heavy single for the day.
Squat Clean for load:
#1: 1 rep
WOD: RUN, CTB, SQ CLEANS
For Time:
400m Run
21 Chest To Bar Pullups
15 Squat Cleans 135/95
400m Run
15 Chest To Bar Pullups
12 Squat Cleans 135/95
400m Run
9 Chest To Bar Pullups
9 Squat Cleans 135/95
400m Run
P: 12-9-6 Pullups, 95/65
F: 15-12-9 Ring Rows, 12-9-6 choice weight, 200m run
STRENGTH: RING DIPS
5×10
Strict Ring Dips
*if this is easy for you, add a tempo
*if you have strict ring dips but 10 at a time is too many, pick a number that is challenging but doable for you
P: 5×8 banded
F: 5×5 box dips
WOD: SUNDAY AMRAP
20 Minute AMRAP
25/20 Calorie Row
10 Unbroken Shoulder to Overhead
50 Double Unders
*you get to pick a weight for the workout! The only catch is that it must stay unbroken for 10 reps! Your score will be rounds and reps and also weight used!
P: 20/15 Cal, 25 DU
F: 15/10 cal, 10 sto, 50 singles
PARTNER SATURDAY:
30 Squat Snatches 155/105, Split Up However
Run 600m Together
20 Ring Muscle Ups, Split Up However
Run 600m Together
30 Power Snatches 155/105, Split Up However
Run 600m Together
20 Bar Muscle Ups, Split Up However
Run 600m Together
P: 115/75 PS, 135/95, PC, 30 CTB Pullups both times
F: 20 Reps Barbell Choice, Run 400m, 30 RIng Rows Both Times
THRUSTER/TTB
6 Minute CAP
3 Rounds
12 Thrusters 95/65
12 Toes to Bar
P: 75/55, 6 TTB
F: choice, v-ups
Rest 5 Minutes
TTB/BURPEES
8 Minute CAP
For time:
30 Burpees 6″ Target
30 Toes to Bar
30 Burpees 6″ Target
P: 20 burpees, 15 TTB, 20 burpees
F: 15 burpees, 20 v ups, 15 burpees
Rest 5 Minutes
BURPEES/THRUSTERS
10 minute cap
For time:
3-6-9-12-15
Bar Facing Burpees
Thrusters 95/65
P: 75/55
F: choice, regular burpees
STRENGTH: DEADLIFT
Deadlift for load: 3 x 10
WOD: ROW THEN SNATCH JUMP SPRINT
Buy in: 1000m Row
Then
30-20-10
Dumbbell Snatch 50/35
Box Jumps 24/20
P: 800m, 35/20, 20/16
F: 600m, 20-15-10 DB Snatch Choice, BJ Choice
STRENGTH: STRICT SHOULDER PRESS
Shoulder Press for load:
5 x 5
WOD: FREE CLASS DAY – 18 MIN AMRAP
Run 200m
10 Pull-ups
20 Pushups
30 Air Squats
P: 5 Pullups, 10 Pushups, 20 Air Squats
F: 100m Run, 5 Ring Rows, 10 Scaled Pushups, 10 Air Squats
STRENGTH: HANG POWER CLEAN EMOM
8 Minute EMOM: 3 HPC
WOD: 2 ROUNDER
2 Rounds For Time
30/25 Calorie Assault Bike
50 Double Unders
30 Hang Power Cleans 115/75
50 Double Unders
30/25 Calorie Ski Erg
50 Double Unders
P: 20/15 Calories, 25 DU, 20 HPC 85/60
F: 15/10 Cal, 20 HPC Choice, 50 Singles
STRENGTH: OVERHEAD SQUAT
5×2
Overhead Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
WOD: MONDAY CHIPPER!
17 Min CAP
For time:
80 Wall Ball 20/14
60 Calorie Row
40 Burpees
20 Devils Press 50/35
P: 60 WB 16/12, 45 Calorie row, 30 Burpees, 15 Devils Press 35/20
F: 40 WB, 30 Calorie Row, 20 Burpees, 10 devils press
SUNDAY WORKOUT
Every 7 Minutes x 5 Sets
400m Run
30 Abmat Situps
5 Power Cleans 185/135
P: 20 abmat situps, 135/95
F: 200m Run, 10 Abmat Situps, 5 PC Choice
CrossFit Shrewsbury WOD Blog 