CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 8/3/20

MONDAY
A.)

Every 90 seconds for 15 Minutes
2 Squat Cleans or Snatches
(Beef :20 seconds of max calories of choice)

B.)
3 Rounds
15 DU or 30 Singles (ADV: 30) (Beef: 50)
12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53)
7 Hang Power Cleans 95/65, 117/75, 135/95, 155/105
200m Run or Row or 10/8 Calorie Bike

TUESDAY
21 Minute Clock
1 Mile Run (ADV: 1.5 Miles) or 2k Row (ADV: 2500m) or 5k/4k Bike (ADV: 6k/5k)

AMRAP in time remaining:
5 Shoulder to Overhead 95/65 or DB 45/25, (ADV: 115/75 or DB 50/35), (Beef: 135/95 or 50+/35+)
7 Box Jumps
9 V-ups, Situps, or Plank Knee Tucks

WEDNESDAY

A.)
Alt EMOM for 16 minutes
– Max Calories of choice
– 5-7 Deadlifts @70-75%

B.)
21-15-9
Barbell Lunges 95/65, 115/75, 135/95
*70m Farmer Carry after each set 45/25, 50/35, 70/44 or KB equiv

THURSDAY

ADV+Beef go in reverse

3 Rounds
200m Run (ADV: 403m)
10 DB Snatches 45/25 (ADV: 12 Alt 50/35) (Beef: 14 @ 50+/35+) (Barbell 75/55)

Rest 1 Minute

3 Rounds
12 Russian KB Swings 53/35, ADV: 12 @70/44, (Beef: 15 @70/53)
8 Burpees (Beef: 10)

Rest 1 Minute

3 Rounds
15 Cal of Choice (ADV: 20) (Beef: 25)
15 Wall Balls (ADV: 20) (Beef: 25)

FRIDAY

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

6 Dball Over Shoulder, Sandbag Over Shoulder, or Power Cleans 95/65, 115/75, 135/95, 155/105
9 Situps (ADV+Beef: 12)
12 Air Squats (ADV+Beef: 15)

SATURDAY 

Partner Workout
Both partners do cardio at the same time but can split up the BJ and DBHCJ however they see fit. One person can start on the work if the partner is finishing up the run or row.

5 Rounds
400m Row (ADV: 500m) or 400m Run or 20/15 Cal Bike (ADV: 25/20)
30 Box Jumps
30 Single Arm DB Hang Clean and Jerk 45/25, 50/35, 50+/35+

SUNDAY
10-9-8-7-6-5-4-3-2-1
Front Squat 95/65, (ADV: 115/75 or 95/65 OHS) (Beef: 115/75 OHS)
Down Up (ADV: Burpees) (Beef: BFB)

After every even number set do ONE of the following:
70m Sled 15/0, 25/15, 35/25
70m Farmer Carry 45/25, 50/35, 70/44 or KB equiv
70m DBall or Sandbag Carry

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