CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 2/17/20

MONDAY

A.)
Alternating EMOM for 10 minutes
Calories of Choice 75%
Ground to Overhead 95/65, 115/75, 135/95, 155/105

Rest 2 minute/Transition.

B.)
3 Rounds For Time
*403m Run/200/403m (ADV: 403m every round)
15 Wall Balls (ADV: 20) (Beef: 25)

TUESDAY

30/25 Calories of Choice (ADV: 40/35 Calories of Choice) OR Run 600m (ADV: 800m)
70m Farmer Carry 1 DB/KB equivalent weight that is challenging but unbroken (ADV: 140m)
—–
5 Rounds
8 Shoulder to Overhead 75/55 or DB 35-40/20-25 (ADV: 10@ 95/65 or DB 45/25) (Beef: 115/75 or DB 50/35) (Bison 135/95 or DB 50+/35+)
8 DB Lunges same weight as above (ADV/Beef/Bison: 10 Reps same as above)
5 Pullups (ADV: 10 or 5 C2B) (Beef: 10 C2B or 4/2 Bar or Ring Muscle Ups) (Bison: 8/6 Bar or Ring Muscle Ups)
—–
30/25 Calories of Choice (ADV: 40/35 Calories of Choice) OR Run 600m (ADV: 800m)
70m Farmer Carry (ADV: 140m)

WEDNESDAY

A.)
Back Squat, Front Squat or Deadlifts
3-3-3-3-3
Ascending sets or across

B.)
Air Force-Ish
20/15 Calorie Row
20 Russian KB Swings 53/35, 70/44, American KB 70/53
20 Goblet Squats 53/35, 70/44, American KB 70/53
20 Box Jumps
***@ 0:00 and EMOM: 2 Down Ups or Burpees (Beef: 4)
ADV+Beef, go backwards.

THURSDAY

ADV+Beef, Flip A and B.

A.)
12 Minute AMRAP
250m Row (ADV: 400m Row)
15 Double Unders or 30 Singles (ADV: 30 DU) (Beef: 50)
10 DB Snatch 45/25 or (ADV: 12 Alt @ 50/35,) (Beef: 15 Alt @ 50/35)

1 Minute Transition

B.)
12 Minute AMRAP
200m Run (ADV: 403m Run)
10 Hanging Knee Raises (ADV: 6 T2B) (Beef: 10 T2B) (Bison: 15 T2B)
6 Dball or Sandbag Cleans

FRIDAY

A.) EMOM for 12 Minutes
2 Squat Clean/Snatch/CJ
ADV: 1 75-90%

B.)
500m Row (ADV: 750m) (Beef: 1000)
15 Pull-Ups (ADV: 20) (Beef: 30)
15 Hang Power Clean 95/65, 115/75 (Beef: 20 @ 115/75) (Bison: 30@115/75)

SATURDAY
“Team Rambo Kelly”

***RULES
Runs must START together, but if one teammate gets in earlier, they can start on work.

5 Rounds
403m Run (Together)
30 Wall Balls
15 Deadlifts 155/105, 185/125, 205/145, 225/155
30 Box Jumps (ADV: 30)

**Accumulate 5 Rope Climbs at some point (10 Ring Rows = 1 Rope Climb)

SUNDAY
18 Minute AMRAP
20/15 Cal of Choice (ADV+ Beef: 20 m/f)
20 Down Ups (ADV: Burpees) (Beef: Lateral Burpee Over DB)
20 SA DB Clean and Jerk 45/25, 50/35, 70/40
20 Situps (ADV: V-ups) (Beef: Toes to Bar)

2 some point: (2) 70m Sled Pushes at any point

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