TWR CROSSFIT WODS

TWR CrossFit WODs.JPG
 
 

Wednesday, October 25

Warmup/Dynamic Stretching: 3RDS

  • 10x Alt. Jumping Lunges
  • 5x each SA DB Strict Press
  • 10x Ring Rows

Strength: Every 2:30 for 15:00

  • Strict Press x2 - Build to a heavy 2
  • BB Bent-over Row x5

MetCon: AMRAP12 (Teams of 2)

  • 40x Push Jerks @115/80
  • 80x DUs or 150x SUs
  • 120' Front Rack Walking Lunge @115/80

Tuesday, October 24

Warmup/Dynamic Stretching: 3RDS

  • 10x RKB Swings
  • 10/7x Push-ups
  • 10x Glute Bridges

Strength: EMOM12

  • Deadlift x2 - Build to heavy 2

Cardio: "Death by BF Burpees"

  • Minute 1: 1x BF Burpee
  • Minute 2: 2x BF Burpees
  • Minute 3: 3x BF Burpees
  • Etc. - Keep going until you can no longer achieve the number of BF Burpees inside of that minute

MetCon: AMRAP6

  • 30/24x Cal Row
  • 30/24x Push-ups
  • 30x Pull-ups
  • Max Power Cleans @135/95

Monday, October 23

Warmup/Dynamic Stretching: 3RDS

  • 10x BAMSU
  • 5x Infant Squats
  • 5x Burpees

Skills: 1/2 Tabata of each (4RDS of :20 on/:10 off)

  • Hollow rocks
  • Hollow arches
  • Beat swings

Strength: EMOM12

  • Back squat x2 - Build to heavy 2

MetCon: 5RDS FT (30-24-18-12-6)

  • Wall balls @20/14
  • Alt. DB Snatch @50/35

Sunday, October 22 - OPEN GYM

 

Saturday, October 21 (Partner Workout - Teams of 2)

Warmup:

  • 200m Run
  • Dynamic stretching

MetCon: Teams of 2, FT

  • 50x Cal row
  • 5x Bear complex (each) @135/95
  • 40x Box jump overs
  • 4x Bear complex (each)
  • 30x Synchronized BF burpees
  • 3x Bear complex (each)
  • 20x Wall climbs
  • 2x Bear complex (each)
  • 10x Thrusters @135/95
  • 1x Bear complex (each)

Friday, October 20 ("Freedom Friday")

Warm-up/Dynamic Stretching: 3RDS

  • 10x Glute Bridges
  • 10x Ring Rows
  • 10x Box Jumps/Step-ups

Metcon: Individual OR Teams of 2 - “Roy” - 5RFT

  • 15x DL @ 225/155
  • 20x Box Jumps @ 24/20
  • 25x Pull-ups