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OSCARS TRAINING ARTICLES

ATHLETE OF THE MONTH

MEG'S SUCCESS STORY

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Strength
TGU 5min AMQRAP
@ mod weight
WOD
"Ghost"
6 rounds
1 min per station of:
Row (calories)
Burpee
Double Under
Rest 1 min
Rx & Int
n/a
Scaled
Single unders

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Strength
PP
5x5, E2M, start @ 65% and
Increase each round
WOD
100m Walking lunge
3 Bar MU
6 C2B
12 Pull-ups
3 Rounds
Rx
n/a
Int
3 C2B
6 Pull-ups
12 Jumping pull-ups
Scaled
50m Walking lunge or shorter
3 Pull-ups @ 1 band, 6 Pull-ups @ 2 bands, 12 Pull-ups @ 3 bands

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Strength
DL
10-1, E2M, start moderately
and increase each round
WOD
Partner Sled Push + Carry
200m @ 3 plates
200m @ 2 plates
200m @ 1 plate
Rx
45s/25s
70/45
Int
35s/15s
60/40
Scaled
25s/10s or lower
50/34 or lower

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WOD
DB “Grace” or DB “Isabel”
30 C&J or 30 Snatches
Rx, Int, and scaled
AHAP

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WOD
100 Back squats for time
*200m farmer's carry for each break
Rx
135/93
50/35
Int
95/63
40/30
Scaled
65/43 or lower
25/20 or lower

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Skill
EMOM alternating for 9min
4 Wall climb
8 BJ 30/24”
16 V-ups
Scale with less WC, lower box, and tuck-ups
WOD
4 person Team AMRAP 16min
AB Cal
Axle C&J
Dips
score=total reps

Rx
105/75
Int
85/55
Banded dips
Scaled
65/45 or lower
Push-ups

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WOD
"Daniel"
50 Pull-ups
Run 400m
21 Thrusters
Run, 800m
21 Thrusters
Run 400m
50 Pull-ups
Rx
95/63
Int
75/53
25 Pull-ups
Scaled
25 Assisted pull-ups
65/43 or lower
200/400m run

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Strength
Split Jerk
1 rep EMOM for 20min start light and go AHAP
WOD
5min AMRAP of
10 PWR Snatches
5 Bar facing burpees
Rx
75/53
Int
65/43
Scaled
45/33 or lower

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Skill
AMQRAP 8min
1 Rope climb
20ft HS-walk
WOD
30 Tire flips
800m Run
20 Tire flips
400m Run
10 Tire flips
200m Run
Rx
AHAP
Int
AHAP
Scaled
AHAP
400/200/100m
or rower

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Strength
Hang PWR clean
20min EMOM
Start at a moderate weight and go AHAP
WOD
DB “Jackie”
1000m Row
50 Thrusters
30 Pull-ups
Rx
35/25
Int
30/20
Assisted pull-up
Scaled
15/10 or lower
Jumping pull-up

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Email. Rochelle@crossfit-tnt.com

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