CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 8/10/20

WOD Review 81020 from James Barber on Vimeo.

 MONDAY
Every 5 Minutes for 25 Minutes
400m Run or Row (ADV Row 500m) 20/15 Cal Bike 25/18)
15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 50 DU)
12 DB Snatch or 8 Power Snatch 75/55 (ADV: 14 Alt DB Snatch 50/35 or 8 Power Snatch 95/65 ) (Beef: 5 Squat Snatch 115/75) (Bison 5 Squat Snatch @ 135/95)
TUESDAY
Rx’d and ADV
60/50 Cal Row or 40/30 Cal Bike (ADV Bike: 45/35)
40 Wall Balls (ADV:50)
—-
3 Rounds
15 Situp or V-Ups
8 Power Cleans 95/65 115/75
6 Burpees (ADV: Burpee over Bar)
4 Front Squats 95/65 115/75
—-
400m (ADV: 800M)***Solid Advancers…Go backwards if not enough wall ball areas to be split up.Beef/Bison
800m Run
10 Thrusters 115/75 (Bison: 135/95)
20 Burpee over Bar
30 Power Cleans 115/75 (Bison: 135/95)
40 Situps or V-ups
50 WB
60 Cal Row (50 Cal Bike)
WEDNESDAY 
Ascending AMRAP in 18 Minutes
5 Calorie Row or Bike
5 Deadlifts 135/95, 165/115, 185/135
5 Box Jumps
5 Pushups or Floor Press 45/25, 50/35 https://www.youtube.com/watch?v=uUGDRwge4F8
then go to 6, 7, 8, 9, 10, 11, ETC@ some point: 200m Farmer Carry 45/25, 50/35, 70/44
THURSDAY
A.) Alternating EMOM for 16 Minutes
– Max Calories of choice at around 75-85% effort
– 5 Front Squats From Ground (Across or Light Building throughout)B.)
Choose ONE for time:
21-15-9
Russian KB Swings 53/35, 70/44, 70/53
or
12-9-6 DBall/Sandbag Over Shoulders*Choose one movement after each round:
– 70m Sled
– 70m DBall or Sandbag Carry
– 200m Run
FRIDAY
A) Every 90 seconds for 15 Minutes
2 Clean and Jerks or Snatches
Beef: 25 DU + 2 C+J or SnatchB.)
8 Minute Clock
600m Run (ADV: 800m Run)
500m/400m Row or 20/15 Cal Bike ADV: 25/20
In time remaining:

Max Single Arm Devils Press 35/15, ADV: 45/25 (Beef: :Double DB 45/25) (Bison: Double DB 50/35)

SATURDAY 
Partner Style
Combined Scores. Team Calorie Winner, Team AMRAP Winner
21 Minute Clock
Alternating sections every 3 minutes with partner
– 3 Minute Max Calories any machine
– 3 Minute AMRAP:
8 Situps or V-ups
8 Russian KB Swings 53/35, 70/44, (Beef: American 70/44)
8 Wall Balls
***One teammate on Calories, One Teammate works on AMRAP. AMRAP is one total score, starting where teammate left off. Calories can be added all together at the end.

SUNDAY

“Nancy or Her Friends”
5 Rounds
400m Run or Row ADV Row: 500m or 20/15 Cal Bike or 25/20 Cal Bike
*Choose one of the following each round
– 15 Front Squats or Overhead Squats 75/55, 95/65
– 10 Power Cleans 45/25, 50/35 or Power Snatch 45/25, 50/35

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