Vigor CrossFit WODs 8/31-9/5

Monday

Warm up

CC

Strength -

Mid stance deadlift warm up to 80% then 7 x 2 @ 80% of 1RM.

WOD

12 RFT

15 box jumps 24/20

7 kb swings 32/24

4 pull ups

extra

3-4 rounds 20 banded GM & 20 supermans

 

Tuesday-

warm up…

8 minute EMOM -

ODD 2 wall climbs & 5 burppes

EVEN – 30 single & 4 inch worms

 Strength -

3 rounds of 10 push ups with max resistance immediately followed by max strict pull ups then max reps floor press @ 65%.

 

WOD

5min AMRAP

5 HSPU

15 air squats

5 push presses 115/ 85

3 minute Rest

Then

5 min AMRAP

5 HSPU

15 air squats

5 push presses 115/ 85

Wednesday -

Warm up-

run ½ lap out garage in side door then lunge stretch to garage run ½ lap / burpee long jump to garage /run ½ lap / side lunge stretch / run ½ lap / then 10 pvc wirly twirls & PVC front to backs.

 

Strength –

Over Head Squat 12 x 2 @ 65-70-%

 

WOD

7-14-21-14-7

Wall ball / T2B / Front Rack lunges 95/65

 

Extra – 3 x 30 low leg lifts & 1 minute plank

 

Thursday

Warm up

– 3 RFT 40 DU / 24 lunge walks / 12 KBswings

Strength 1 – Hang Clean 6 x 5 @ 55-60%

WOD

12 9 6 3 –

Squat clean 115/85 / burpees

Strength 2– Good mornings 4 x 10 @ 75/55, 65/45, 45/35

Extra – 4 x 30 sec pancake splits

 

Friday

Warm up

2 lap Indian run

then

2 Rounds

15 PVC good mornings

4 Inch worms

15 Supermans

 

Strength

Tabata

ODD – T2B

Even – Wall sit

rest 2 min

Tabata 2

ODD – Sit ups

Even – Low leg lifts

 

WOD

10 min Partner AMRAP

3 KB Snatches 24/16

6 Atlas stone to shoulder

1 Rope climb

run 1/2 lap together

 

Leave a Reply

Your email address will not be published. Required fields are marked *