Vigor CrossFit WODs 5.23-5.28.2016

Monday

Warm up

(5 minutes)
3 Rounds of:
5 Empty Bar Push Press
10 Sit-up’s
15 Air Squats
Then immediately…. Run 1 mile(15 minutes)

WOD

Working Every other 30 sec. with a partner:
100 C2B
125 Push Press (75/55)
150 Back Squat (75/55)

 

Tuesday

2 minutes of singles
Then
Bergener warmup
20 Pass Thrus
20 OHS

Strength

Find Max Clean and Jerk
(warm up with an empty bar)

 

WOD

For Time:
Box Jumps (24/20)
50,40,30,20,10
Hand Release PU
25,20,15,10,5

 

Wednesday

Run 1 Lap
Then…
Line work
Lunges, Side lunges, duck walk, bear crawls

Skill

10 minutes of MU Progression,

then…
10 minute EMOM:
E: 3 Ring/bar muscle ups
O: 6 Thrusters (95/65)

WOD

Open with 40 Pistols alternating, then…
42 KB Swings 24/16
21 TTB
30 KB Snatches
15 Ring Dips
18 KB C&J
9 Burpee Pullups

 

 

Thursday

Run 1 Lap
2 Rounds of:
15 PVC OHS
15 Banded Crunches
15 Banded GM

Strength

Overhead Squat
4×3 @ 65%
3×2 @ 75%

Working Set
5×2 @ 80%

WOD

15 min AMRAP
Run 1 Lap
12 Push Jerks 95/65
9 Front Squat
6 Hang Cleans
(Comp. 115/85, Sc. 75/55)

 

Friday

Thunderstruck warmup

Strength
Bench Press
Accumulate 50 reps at 50% of 1 rep max in as few sets as possible
Superset with Max pullups

WOD

“Karen”
150 Wall balls (20/14)

Mandatory Mobility:
Hamstring, Hips, Shoulders, Quads

 

Saturday

Cameron Modified for Partners:
For Time:
60Walking Lunge Steps
30 C2B
60 Box Jumps
60 Double Unders
60 GM with empty bar
30 Ring Dips
60 K2E
30 Wall Ball 2 fer 1s
60 Situps
6 Rope Climbs

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