(469) 222-4194

W.O.D.

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

Tuesday

CrossFit 190 – WOD

Olympic Skills

Snatch Balance (3×2)

3 Sets: 2 Pausing Snatch Balances

Pause for 2 seconds in the bottom of our squat.

Olympic Lifting

High-Hang Snatch (3×2)

3 Sets: 2 Pausing High Hang Squat Snatches

Pause in bottom

Go as light as necessary

WOD

Metcon (Time)

50 DU’s , 10 Squat Snatches

50 DU’s , 8 Squat Snatches

50 DU’s , 6 Squat Snatches

50 DU’s , 4 Squat Snatches

50 DU’s , 2 Squat Snatches

Male- 75/95/115/135/145

Female- 55/65/75/85/95
Comp:

Male-115/135/155/175/195

Female-

85/95/105/125/145

Monday

CrossFit 190 – WOD

Strength

Back Squat (4-2-4-2-4-2)

WOD

Metcon (Time)

For time:

3 Rds

15/12 Cal Row

10 Burpees

Then 400m Run

2 Rds

15 Pullups

10 Burpees

Then Run 400m

1 Rd

15 Burpee Box Over Jumps

Then Run 400m

Box- 24/20
Comp:

3 Rds

15 Cal Row

10 Burpees

5 Ring Mus

Run

2 Rds

15 C2B

10 Burpees

Run

1 Rd

15 Burpee Box Over Jumps

Friday

CrossFit 190 – WOD

Strength

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

Make second set of 6 and 8 heavier than the first

WOD

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 21

50 KB Swings 53/35

21 Hang Squat Cleans 135/95

50 KB Swings 53/35

15 Hang Squat Cleans 135/95

50 KB Swings 53/35

9 Hang Squat Cleans 135/95

* every 3 mins 7 synchronized burpees
Reps divided however

Thursday

CrossFit 190 – WOD

Strength

Bench Press (5-5-5-3-3-3-1-1-1)

Skill Work

7 min of pull-up demo

WOD

Metcon (Time)

For time:

3 Rds

12 OH Walking Lunge

12 Pull-ups

12 HSPU

2 Rds

14 OH Walking Lunge

14 Pull-ups

14 HSPU

1 Rd

20 OH Walking Lunge

20 Pull-ups

20 HSPU

*45/25
Comp: 55/45

4″/2″ deficit

Wednesday

CrossFit 190 – WOD

Olympic Skills

Snatch Work

EMOMx 5

5 Snatch-Grip Dead-Lifts + Shrug

WOD

Metcon (Time)

For time:

1000m Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35

Box – 24″/20″