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W.O.D.

Tuesday

CrossFit 190 – WOD

Strength

Shoulder to Overhead (6×3 increasing )

6x 2 Push Press + 1 Push Jerk

WOD

Metcon (AMRAP – Reps)

For time:

AMRAP 5

20 Cal Row

20 Push ups

Straight into

AMRAP 5

20 Pull-ups

20 S2O 115/75

*Heat 2 starts one min after heat one finishes 1st amrap
Comp: 20 cal Row

20 hspu

Then

20 c2b

20 S2O 155/105

Monday

CrossFit 190 – WOD

Strength

Back Squat (3-1-3-1-3-1)

On the 2 mins:

75, 85, 78, 88, 81, 91%

WOD

Metcon (Time)

For time:

100 Double Unders

21 Squat Cleans 135/95

100 Double Unders

15 Squat Cleans 135/95

100 Double Unders

9 Squat Cleans 135/95

Friday

CrossFit 190 – WOD

Strength

Front Squat (5×3)

@ 55,60,65,70,75%

WOD

Metcon (Time)

For time:

21 Front Squat, 21 KB Swings, Row 500m

15 Front Squat, 15 KB Swings, Row 500m

9 Front Squat, 9 KB Swings, Row 500m

Dumbbell: 95/65

KB: 53/35
Comp: 135/95

Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Power Snatch (5-5-4-4-3-3)

WOD

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAP 4

400m Run

10 Pull-ups

15 Push-ups

20 OH Walking Lunges 25/15

1 min Rest
Comp:

20 Pull-ups

20 HSPU

20 oh Walking lunges 45/35

Wednesday

CrossFit 190 – WOD

Strength

3 FS + 2 PJ (5×5)

5 sets:

3 Front Squats + 2 Push Jerks

Increasing

WOD

Metcon (Time)

3 RFT:

15 Deadlifts 185/135

35 Wallballs 20/14

90 DU’s

*every 3 mins 10 Burpee penalty
Comp: 225/155

30/20

*every 3 mins 50’ HS Walk

Tuesday

CrossFit 190 – WOD

Strength

Bench Press (EMOMx 6: 5 reps increasing )

WOD

Metcon (Time)

For time:

15-12-9-6-3

Power Cleans 95/65

Box Jumps

TTB
Comp: 155/105

Monday

CrossFit 190 – WOD

Strength

Pausing Back Squats (5×3)

5 sets of 3, increasing

3 seconds down + 3 second pause in the bottom

WOD

Metcon (Time)

3 Rounds for time:

600m Run

20 KB Swings 53/35

20 OHS 75/55
Comp: 800m Run

30 KB Swings

20 OHS 135/95

Friday

CrossFit 190 – WOD

Strength

Power Clean + Front Squats (2 +(10-9-8-7-6))

2 PC + 10 FS

2 PC + 9 FS

2 PC + 8 FS

2 PC + 7 FS

2 PC + 6 FS
TnG Power Cleans

Increasing in weight each set if possible.

WOD

Metcon (Time)

3 Rds of:

15 Cal Row

14 Box Jumps 24/20

13 S2O 95/65

Straight into

3 Rds of:

12 KB Swings 53/35

9 Box Over Jumps 24/20

6 S2O 135/95
Comp: 135/95

185/135

Thursday

CrossFit 190 – WOD

Strength

Deadlift (5×5, increasing )

WOD

“Tillman” (Time)

7 Rounds For Time

7 Deadlifts (315/205 lb)

200 meter Sprint

15 Pull-Ups

45 seconds Rest
This is a hero Wod named after Pat Tillman who was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (5×7, across )

Every other minute.

Odd: 7 reps

Even: complete 15 push ups

WOD

Metcon (AMRAP – Reps)

AMRAP 10

20 Thrusters 45/35

20 TTB

20 HSPU

20 Front Rack lunges 45/35

20Butterfly Sit-ups

*record score at 10 mins but complete at least 2 rds regardless
Modification for HSPU: stink bugs or box hspu

Comp: 30 of each

75/55

GHD Sit-ups