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W.O.D.

Thursday

CrossFit 190 – WOD

Warm-up

Set bars out

8 mins to complete

200m Run

3 x Tommy

10 Ring Rows

10 Hang Cleans 65/55

8 spiderman

10 Thrusters

8 Walking Quad Stretch

10 Pullups

5 Squat Clean Thrusters

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

5 Squat Clean Thrusters 95/65

10 Pullups

*Every 2 Rds 50 DU’s and increase weight

*At 7:00 stop and run 800m resume where you left off
Rds 1&2: 95/65

Rds 3&4: 115/85

Rds 5&6: 135/95

Rds 7&8: 165/125

Comp: 5/3 ring mud instead of pullups

Wednesday

CrossFit 190 – WOD

Warm-up

20/15 Cal Row

2x

10 Push ups

10 KB Swings

10 Cossack Squats

10 Crow

Strength

Bench Press (EMOMx 7: 5 reps )

WOD

Metcon (Time)

For time:

60/45 Cal Row

50 OH Static Lunge w/bar 45/35

25 Burpee Over Bar
Comp: 75/55 cal row

Lunges 95/65

Tuesday

CrossFit 190 – WOD

Warm-up

8 AMRAP of:

10 shuttle runs

15 AirSquats

10 Swing Thrus

8 Spidermans

15 Jumping Jacks

10 Knee Raises

5 Inch Worms

WOD

Metcon (Time)

For time:

400m Run

2 Rds w/200m between

15 Wallballs

10 TTB

400m Run

2 Rds w/200m between

15 Wallballs

10 TTB

400m Run

*19 min time cap
Comp: 15 Wallballs

15 TTB

Scaled: 200m start middle end

100m between Rds

Monday

CrossFit 190 – WOD

Strength

Front Squat (10-8-6-5-4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Deadlifts 185/135

12 Push ups

10 Box Jumps 24/20
Comp: 225/155

15 HSPU

Friday

CrossFit 190 – WOD

Warm-up

7 mins

250m row

8 burpees

16 Db Snatch

6 spiderman

50 DU’s

2x:

5 muscle snatch

3 OHS

5 Hang Snatch

3 OHS

Strength

Overhead Squat (5×5 increasing )

7 mins to complete

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3-6-9-12-15….

Power Snatch 95/65

15-30-45-60-75….

DU’s
Comp: 135/95

Thursday

CrossFit 190 – WOD

Warm-up

8 mins to complete:

200m Run

10 KB Swings

10 Lunge w/twist

10 Wallball

:30 calf stretch each side

2x

10 Push press/push jerk 2nd rd

10 Spiderman

10 sit-ups

10 Supermans

WOD

Metcon (Time)

2 RFT:

20 Push Jerks 135/95

2 Rds

15 Sit-ups

15 KB swings 53/35

15 Goblet Squats

Then

800m Run/400m 2nd Rd

*only 2 total runs

Wednesday

CrossFit 190 – WOD

Warm-up

7 mins to complete

200m Run

2x

12 KB swings

8 Cossack squats

3x Tommy

8 Pullups

Olympic Lifting

Power Clean (6×2)

1 Power Clean + 1 Hang Clean

WOD

Metcon (Time)

For time:

21-15-9

Power Cleans 115/85

Box Dips

Pullups

*10 min time cap
Comp:

135/95

Ring dips

Chest to Bar

Tuesday

CrossFit 190 – WOD

Warm-up

2x:

1:00 Bike /2nd rd Row

15 banded good morning

10 Push ups

5 Box jump step downs

8:00 cap

WOD

Metcon (Time)

For time:

2 Rds of

20 Cal Bike

20 Deadlifts 185/135

20 Box Jumps 24/20

Rest 3 mins

Then

2 Rds of

20 Cal Row

20 Burpees

20 Box Jumps

*18 min time cap
If more than 3 in class:

One group starts on bike portion, one group on the rowing portion

Monday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 6: 3 Reps increasing )

WOD

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
35/25

Friday

CrossFit 190 – WOD

WOD

Metcon (Time)

“Independence Day Wod”

7/4/1776

For time:

7 Rounds

400m Run

17 DB Snatch 50/35

7 Burpees Over DB

6 Power Cleans 135/95

*partner up if you’d like BUT…

Runs together

Each athlete does 17 snatch, 7 burpees, 6 power cleans