6:00am, 6:00pm
Warm Up
5:00 cardio of choice
20 big fwd shoulder circles (10R/10L)
Skill
1. hang power snatch from high hang x4
2. hang power snatch from below the knee, pause, drop to squat x4
Strength
Power Snatch
6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm
Skill:
L-SIT HOLD
Max L-Sit Hold for time on
WOD
“Mary”
20:00 AMRAP of:
6:00am, 9:00am 1 on 1, 6:00pm, 7:00pm level 1
Strength:
hang power clean 5-5-5-5
WOD:
8 shuffles
8 pushups
AMRAP situps in remaining time
2:00 for each round
5 rounds
6:00am, 6:00pm
skill:
written on white board
WOD:
25 kettlebell swings
25 sit-ups
5 wall walks
1:00 rest
5 rounds for time including rest
*decrease wall walks by 1 each round. Ending with 1 wall walk for last round
*each time you have to drop kettlebell during a set of 25, 10 burpees. Complete after last round. These are included in overall time.
6:00am, 5:00pm 1 on 1, 6:00pm
Strength:
Sumo Deadlift 3-3-3-3
WOD:
Tabata These:
Mobility
Minimum:
8:30am, 10:00am Prime Time Fitness, 11:00am Level 1
Partner WOD:
18:00 EMOTM
Min 1: partner A does
6 dumbbell squats
10 alternating leg box dips
while partner B hangs from the rig
Min 2 : partner B performs movement sequence
while partner A hangs
Min 3: partner burpees
(7 rounds)
6:30am, 5:30pm
strength:
bench press 5-5-5-5
WOD:
”Annie”
50-40-30-20-10 of
double unders
sit-ups
*please set your profile up on Zen Planner if you have not yet and download the app so you can begin to start checking the Zen Planner App for wods.
6:00am, 6:00pm
Please check Zen Planner App for today’s WOD.
Http://CROSSFITINNERSTALLION.zenplanner.com
6:00am, 5:00pm 1 on 1, 6:00pm, 7:10 Prime Time Fitness
Strength:
back squat 5-5-5-5
WOD:
25 hang power cleans (95/65)
400m run
15 hang power cleans (115/85)
400m run
5 hang power cleans (135/105)
400m run
*mobility
6:00am, 6:00pm
Skills:
written on white board
WOD:
75 double unders
21-15-9
chinups
box jumps
2:00 rest
75 double unders
9-15-21 of
jumping pull-ups
broad jumps
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