Vigor CrossFit WODs 4.4-4.9.2016

Monday
Warm up
5 min AMRAP
5 Burpees
10 Squat Therapy
15 Lunges
Line Work

Strength
Find Max Weight of 1 Power clean + 2 Front Squat Complex
(Do at least 6 sets warming up to max weight)

WOD
42 G2OH @75/55
21 T2B
30 G2OH
15 T2B
18 G2OH
9 T2B

Tuesday

Warm up
30 Partner Wall balls
30 Chest passes
30 OH Bounce passes
30 Reverse Tosses

Strength
Turkish Get ups
Spend ten minutes working on BARBELL TGU
10 min EMOM
Even: 2 Turkish Getups
(45/35# Barbells)
ODD: 6 Box Jump Overs

WOD
9 minute AMRAP
2 Bar Muscle Ups
8 KB swings 24/16
50 Double Unders

If time:
Max Pistols in 2 minutes

Wednesday

Warm up
5 minute AMRAP
10 Empty Bar Rows
50 Singles
10 Empty Bar Curtis P’s
50 Singles
(Warmup pace)

Strength
Deadlift
Warmup to 80%

5×3 @80%

WOD
5 RFT
10 DL 185/135
10 Bar Facing Burpees
20 Sit-ups

Thursday
Warm up
2 minutes of Singles
Line work and PVC shoulder mobility

Strength/Skill
Muscle Ups
Teach Progression then…
EMOM 10 minutes
ODD: 2 Ring Muscle Ups
(4 Dips, 4 Ring Rows)
EVEN: 6 Thrusters 95/65

WOD
10 RFT of Holleyman
5 Wall balls
3 HSPU
1 Squat Clean
Comp 225/155
Rx 165/115
Scaled 115/85

Friday

Warm up
2 Rounds of:
20 Squat Therapy
20 PVC OHS
20 sit-ups
5 Inch worm
1 Wall climb

Strength
Back Squat
Warm up to 85%
7×2 at 85%

WOD
Cindy
20 minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

Saturday
“Barraza”
18 minute AMRAP
With Partners, split reps evenly
Comp.
Run 200m (together)
10 Deadlift @275/185
8 Burpee Bar MU
Rx.
Run 200m (together)
10 DL @ 225/155
8 Burpee Pullups/ 8 Burpees and 8 pullups

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