CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 8/17/20

WOD Review 816 from James Barber on Vimeo.

MONDAY 
A.)
Alt EMOM for 16 Minutes
-Calories of choice

-Deadlifts @70-75% or compare previous weeks.

B.)
“How’s Your Ninja”
*Score Total Reps
*ADD 1 REP, for every second under 2 minutes for the run.

2 Minutes to Complete a 200m Run (ADV: 400m)
Rest 1 Minute
2 Minutes Max Burpees
Rest 1 Minute
2 Minutes Max Wall Balls

ADV+Beef START Backwards.

TUESDAY

AMRAP in 21 Minutes
10/8 Cal Assault Bike (ADV: 10m/f) or 12/10 Cal Row (ADV: 12m/f)
5 Hang Power Cleans 95/65, 115/75, 135/95
5 Front Squat 95/65, 115/75, 135/95
5 Shoulder to Overhead 95/65, 115/75, 135/95

@Minute 7:00 and 14:00 400m Run.. Preferably Flat Course Shade!
ADV Barbell/Beef Option: add 10-20lbs @ 14:00

WEDNESDAY

Max Distance Row, Bike, or Run in 25 Minutes
@ 0:00, 5:00, 10:00, 15:00, and 20:00:

9 Russian KB Swings 53/35, 70/44, 70/53 or 6 Dball or Sandbags over shoulder
12 Situps or Tuckups or HNR (ADV: 7-9 T2B) (Beef: 12 T2B)
9 Box Jumps (Beef: 12)
THURSDAY
A.) Every 90 seconds for 15 minutes
2 Squat Cleans or Snatch
Beef: Moderately building to a decent double.
B.)
21-15-9
Calorie of Choice
12-9-6
Thrusters 95/65, ADV: 15-12-9, Beef: 21-15-9
FRIDAY
3 Rounds
500m/400m Row (ADV Women: 500m)
12 Sit-ups, Tuckups, V-ups (ADV: 7 T2B) (Beef: 12 T2B)
15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 50)REST 3 Minutes3 Rounds
403m Run
10 DB Snatch 45/25, (ADV: 12 Alt: 50/35) (Beef: 16 Alt: 50/35) (Barbell Option: 8 @ 75/55, 95/65, 115/75)
8 Burpees or 10/8 Pushups, or 8 HSPU (Beef: 10 HSPU)SATURDAY
Partner Score Saturday
Partner 1 does A then B, while the other does B then A. Combine total reps at the end.Alt EMOM for 10 Minutes
– Max Wall Balls or Ball Slams
– Max Calories Any MachineRest 2 minutes

Alt EMOM for 10 Minutes
– Max Russian KB Swings 53/35, 70/44, American 70/53
– Max Calories Any Machine

SUNDAY

800m Run
21 Ground To Overhead 75/55, 95/65, 115/75, 135/95
400m Run (ADV: 600m)
15 Ground To Overhead 75/55, 95/65, 115/75, 135/95
200m Run
9 Ground To Overhead 75/55, 95/65, 115/75, 135/95
70m Run
6 Ground To Overhead 75/55, 95/65, 115/75, 135/95

@ some point, chose 1:
– 200m Farmer Carry 45/25, 50/35, 70/45
– 140m Sled Push 45/25, 90/45, 135/90
– 140m DBall or SB Carry

Devils Press Option:
12-9-6-3 35/15, 40-45/20-25, 50/35

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