WODS

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Skill
Squat clean 7x2
E2M
Start at 65% and go up

WOD
3rft
30 kb
15 pull ups

RX
55/35

INT
44/30
banded

Scaled
35/25 or lower
jumping

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Skill
Emom for 10 alternating
15 front rack walking db lunges 50/35
10 hspu
*modify as needed


WOD
3rft
400 meter run
50 air squats
20 db snatches alternating

RX
55/35

INT
45/30

Scaled
35/25 or lower
300 meter run (keeping it around 1:30)

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Skill
Back squat 5x5
E2.5M
Try to go up #5 then last time
Start at 65% and go up

WOD
4rft
200 meter run
15 wall balls
10 push ups
1 rope climb

RX
20/14 10/9ft

INT
16/13 10/9ft
½ rope climb

Scaled
14/10 9ft
10 ring rows

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Skill
1 Mile run

WOD
Cindy
20 min AMRAP
5 pulls ups
10 push ups
15 air squats

INT
3 pull ups
7 push ups
12 air squats
Scaled
5 ring rows
10 push ups on a box
15 air squats

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Skill
12 minute AMQRAP
3 Bar Muscle ups
6 Superman to hollow
18 pistols alternating
*scale as needed
WOD
3 rft
20 Shoulder to overhead
15 back squats
10 TTB

RX
135/93

INT
115/73
Knee ups

Scaled
95/43 or lower
Situps

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Skill
EMOTM for 12 alternating
40 ft Handstand Walk
10 burpees
WOD
AMRAP in 7 min
9 Hang Power Cleans
1 rope climb
RX
155/113
Legless
INT
115/83
With legs

Scaled
95/53 or lower
10 Ring Rows

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Skill
Squat Snatch
7 X 1 E3M
Start @ 75% work up to a heavy single

WOD
21-15-9
Deadlift
Assault Bike
*first to the AB get it every round
*row if needed

RX
185/133

INT
135/103

Scaled
115/83 or lower

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Skill
EMOTM for 10 alternating
1 Peg Board Ascent
or 5 strict pull ups.
15 V ups
*scale to tuck ups or sit ups

WOD
10 rft
5 Thrusters
6 KBS
7 burpees

RX
105/73
70/53

INT
95/63
62/40

Scaled
45/33
45/30 or lower

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Happy 40th Birthday Jeff!
Skill
Back Squat
5x5 E2M
Start @ 65% and increase

WOD
3 rft
7 Handstand Push ups
14 box jumps
98 Double Unders

RX
24/20

INT
Ab mat
20/16
:30 double under attempts +98 Singles

Scaled
Pushups
16 or lower
200 Singles

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Over the last two weeks I have focused more on dialing in my nutrition. Keeping a log of what I'm eating and how much, continuing to make a conscious effort to drink water consistently throughout the day instead heavily after a workout and during meals, and getting my protein in immediately after every workout as opposed to up to an hour later.

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3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com