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WOD (Crossfit WOD)

Friday, July 7

Part A.    Snatch Complex (15m CAP) 10x1    1 rep = 1 High Pull + 1 Squat Snatch (from ground) + 1 OHS   **PI Sub: 2x200m Walking Lunge (2 min rest in between)   WOD:    For time: (15m CAP)   Buy In: 800m Run   2 Rounds:  25 C2B Pull-Ups 15 Front Squats (155/105) *from ground 25 Lateral Bar Burpees   **PI Subs: Ring Rows, DB Front Squats.

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Thursday, July 6

Part A.     Deadlift:   5x10 (work to a 10 rep max DL)   **PI Sub: KB Deadlift or Double KB Deadlift   WOD:    14m AMRAP 14 Front Rack Lunges (155/105) 14 Strict HSPU 14 Hang Cleans (155/105)   **PI Sub: DB Lunges, Seated DB Strict Press, MB/DB Hang Cleans

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Wednesday, July 5

Part A. Front Squat Wave: 2 Rounds 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90%   *PI Sub: DB Front Squat WOD:    E3MOTM x 5 (15m CAP)   400m RUN Max S2OH (165/115) *Score is total reps.  *PI Sub: DB S2OH

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Tuesday, July 4th

Happy Fourth of July! Teams of 3: 30m AMRAP 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 DB Snatch (50/35) 50 Ring MU (sub BMU, Box BMU, 2:1 C2B, or 1:1 PU+Dip) 100 DB Snatch (50/35) 100 Box Jump Overs (24/20″) 100/70 Cal Row

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Monday, July 3

Part A. Thruster Wave (16m CAP) **FROM RACK 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% *PI Sub: DB Thrusters WOD: 10m AMRAP 20 PVC Pipe Lateral Jump Overs (24/20") 15 Pull-Ups 10 Hang Squat Cleans (135/95) PI Subs: Box Step Overs, Ring Rows, MB or DB Squat Cleans

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Friday, June 30

WOD: 32m Clock: 8m EMOM Odds: 6 Stone to Shoulder (130/95) Evens: 48 DU (sub 6 attempts & 90 singles) 4m REST 8m AMRAP Max Cal Row/Assault Bike 4m REST 8m EMOM Odds: 16 KBS (70/53) Evens: 10 C2B **PI Subs: MB or D-Ball to Shoulder/Single Unders/Russian KBS/Ring Rows

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Thursday, June 29

Part A. 12m EMOM: Odds: 45s Plank Evens: 10 Weighted Push-Ups WOD: 13m Clock: 6m AMRAP 12 Wall Balls (30/20 @ 10ft) 12 Alt DB Snatch (70/50) 3m Rest 4m AMRAP 8 Wall Balls (30/20 @ 10ft) 8 Alt DB Snatch (70/50) *PI Subs: May perform mvmnts as written.

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Wednesday, June 28

Part A. Clean and Jerk Build to a heavy complex of: 1 Power Clean 3 Front Squat 1 Jerk **PI Sub: 2k Row  WOD: For time: (15m CAP) 200m Run 30 OHS (115/75) 20 HSPU 200m Run 20 OHS (135/95) 15 HSPU 200m Run 10 OHS (185/125) 10 HSPU **PI Subs: Run/Plate Lunge/Seated DB Strict Press

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Tuesday, June 27

Part A. Push Press Party: 0:00-3:00: 4 @ 80% 3:00-6:00: 3 @ 85% 6:00-9:00: 2 @ 90% 9:00-12:00: 1 @ 95% **PI Sub: DB Push Press Party WOD: 14m AMRAP 400m Run 7 Squat Cleans (165/115) 21 Burpees **PI Subs: 400m Run/MB Squat Clean/Burpees (or half burpees if need be)

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Monday, June 26

Monday: Part A. Back Squats: 2 Rounds: (16m CAP) 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: 10m AMRAP 12 Power Snatch (95/65) 4 MU (sub BMU, 2:1 C2B, 1:1 Pull-Up+Dip) 100m Run **Project Ignite Subs: DB Snatch/Ring Row+Bench Dip/100m Run

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