6:00am, 5:00pm 1 on 1, 6:00pm
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
6:00am, 5:00pm 1 on 1, 6:00pm
strength:
sumo deadlift 5-5-5-5
WOD:
6 Medicine ball cleans
12 Russian twists
24 mountain climbers
12:00 AMRAP
8:30am
strength:
power snatch deload
2 power snatch + 1 hang power snatch @ 60% of 1 rep max for 4:00
2 power snatch + 2 hang power snatch @ 50% of 1 rep max for 4:00
WOD:
12-9-6-3 of
Rolling V ups
Traveling man makers w/ knee tucks
8:30am, 9:30am Prime Time Fitness
Partner WOD:
50 kB swings
20m hand stand walks/assisted
130m sprint (both athletes go, not at same time)
18:00 AMRAP
6:00am, 5:30pm
strength:
Push jerk deload
2 reps at 70% of 1 rep max for 3:00
4 reps at 50% of 1 rep max for 5:00
WOD:
500m row
25 knees to elbows
25 back squats (95/65)
3 rounds
***LTU’s 3rd game is a home one against Pittsburgh this Saturday at noon!!! Fun times for anyone who wants to join! Tickets are $12***