FallOut CrossFit – School of Elite Fitness Tri-cities, WA

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A special treat for you…July 14-18 Week of WODs

A special treat!

You get to know the entire week of WODs in advance! It’s not too often this happens, so enjoy!

 

 

 

MONDAY

SKILL: L-Sit (rings, paralletes)– 10 minutes

STRENGTH: 3 sets of 10 strict pull ups (weighted if possible)

WOD A: 5 min AMRAP

10 x kipping pull ups

10 x wall ball shots

*Rest 5 minutes*

WOD B: 5 min AMRAP

10 x toes to bar

10 x jumping lunges

TUESDAY

ENDURANCE: 3 x 500 m row, max effort *Rest 3-5 minutes between sets*

WOD: 2 rounds for time,

50 x kettle bell swings

50 x box jumps

50 x push ups

50 x double unders

WEDNESDAY (5:30 am, 10:00 am, 7:30 pm)

SKILL: handstand kick ups w/box, handstand holds, handstand walk – 10 min

WOD: “Bell”

3 rds of-

21 x deadlift

15 x pull ups

9 x front squat

WEDNESDAY OlyWOD (5:30 pm, 6:30 pm)

STRENGTH/SKILL: For max load-

Muscle clean 1-1-1-1-1

Power Clean 3-3-3-3-3

Squat clean 5-5-5-5-5

WOD: 3 rounds for time-

20 x OH Barbell walking lunge steps

15 x pull ups

THURSDAY

STRENGTH: Turkish Get Up 3 x 12 reps, alternating sides – focus on core strength and stability

WOD: 3 rounds for time,

5 x single arm KB snatch, EA ARM

10 x tire flip + jump thru

15 x hand stand push ups

FRIDAY

STRENGTH: back squat 4x4x4x4

WOD: 15 minute partner AMRAP

Partner A: 50 m DB walking lunge steps

Partner B: 15 x KB swings

30 x DU’s

Partner A picks up wherever partner B leaves off.

 

 

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