Tuesday
WOD:
For time:
21 Dumbbell Deadlifts, 50/35 lbs
42 Box Step-ups, 24/20 in
15 Dumbbell Deadlifts, 50/35 lbs
30 Box Step-ups, 24/20 in
9 Dumbbell Deadlifts, 50/35 lbs
18 Box Step-ups, 24/20 in
Post WOD Core Strength:
4 rounds for quality of:
10 Dumbbell Russian Twists, pick load
10 Pike Leg Lift Over Dumbbells
Rest 1 min
Wednesday
Strength:
1x [ 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ], pick load
Every 1 min for 8 mins.
WOD:
2018 CrossFit Games Regional Event 4
For time:
2 rounds of:
10 Snatches, 175/125 lbs
12 Bar Facing Burpees
-- then --
2 rounds of:
10 Snatches, 115/75 lbs
12 Bar Facing Burpees
Time cap: 9 mins
Thursday
WOD:
As many reps as possible in 15 mins of:
3 V-ups
3 Russian Kettlebell Swings, 53/35 lbs
3 Bike Calories
6 V-ups
6 Russian Kettlebell Swings, 53/35 lbs
6 Bike Calories
9 V-ups
9 Russian Kettlebell Swings, 53/35 lbs
9 Bike Calories
...Continue adding 3 reps each round to each movement until time expires.
Friday
Strength: Thruster
On an 8:00 clock:
Build to a heavy 2-rep thruster from the rack
WOD: 5 rounds, each round for time, of:
20 Double Unders
20 Wall Balls, 14/10 lbs, 10/9 ft
Go every 3 mins.
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