Vigor CrossFit WODs week of 10/19-10/24

Monday
Warm up- 6-8min
3rounds 6 shuttles 10 wall balls 5 pull ups ups 5 push ups

Strength – 15-20min
Warm up strict and push presses
Then 8 rounds of 1 strict press + 2 push presses @ 65-70% of strict press max

Wod -you can time cap or change this to an amrap if needed for time management
8 RFT with partners
2 bear complex
4 otb burpees
6 lateral box jumps 20/16
8 t2b
10 KB swings 32/24
Partners alternate movements

Extra- 4x 1min plank holds

Tuesday
Warm up 6 min amrap
15 air squats
8 low box jumps
4 grass hopper pu
2 junkyard dog

Strength
3 count back squats @ 70-75%
7 rounds of 3
Athletes should count to 3 on the way down and “quick” on the way up

Wod
14 min amrap
1/2 lap
4 deadlifts @ 185/135
6 1 arm KB oh squat (4 ea. side) 16/12
15 sit ups

Wednesday
Warm up 3 rounds
20du
10 partner wb backwards toss
15 squats
1 wall climb

No strength – had a few requests for Friday night throw down but not on Friday lol. Figured Wednesday hump day throw down.

Wod 1 – 6 min amrap
3 burpees
6 pull ups
9 box jumps 24/20

Wod 2 for time
1 lap
15 sit ups
10 thrusters 95/65
10 sit ups
15 thrusters
1 lap

Wod 3
12-9-6-3
Hang clean
Back squats 135/85
WOD 4
AMRAP 6-8 min depending on time
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Thursday
Warm up – Indian run then line work

Strength- Floor Press, Warm up to 65% of 1 RM then 3 x 5 @ 65% 3 x 3 @ 75% 3 x 2 @ 85% 3 x 1 @ 90%

Wod – 4 Rounds 1 rope climb 7 stone to shoulder 95/65 7 push presses 7 long jumps.

Friday
Friday Warm up – 3 Rounds with partner 1/2 lap together then 10 partner wall ball over bar, 10 partner “high five” push ups, 10 high leg lifts (lay on ground, head close to wall lift legs up and tap the wall with feet)

Strength – Deadlifts warm up to 60% then 5 x 6 @ 60-65%

WOD – Stations 1 minute each 10 second transition 3 rounds – Sledge hammer with the tire, KB snatch, Ring or box dips, Tire flips, PVC L-sit
Extra 4x 20 partner leg throws.

Saturday
Jim Carey birthday WOD
Run 1/2 lap
53 HSPU
Run 1/2 lap
53 Push press 95/65
Run 1/2 lap
53 Situps
Run 1/2 lap
53 Burpee
Run 1/2 lap

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