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***

6:00am, 6:00pm

skill:

10:00 running clock; 4 attempts at unbroken double unders. 1:00 rest between sets

WOD:

9 burpee box jumps

12 barbell curls (45/35)

9:00 AMRAP

Endurance:

1 mile run for time

6:00am, 5:00pm 1 on 1, 6:00pm, 7:10pm Prime Time Fitness

Strength:

hang power clean deload

3 reps at 70% of 1 rep max for 4:00

4 reps at 60% of 1 rep max for 3:00

WOD:

12 sit-ups

9 American kettlebell swings

6 goblet squats

8 rounds