5-1 WOD

Wednesday
Happy Birthday Pauline!

WarmUp
Row 500m
JumpRope 5 min
2 Rounds Mary
1) 10m to work on HSPU
2) AMRAP6
5 HSPU
15 WallBall
30 DoubleUnder
Rest 5 min
3) AMRAP6
7 Thruster (95/65 lbs)
7 PullUp
14 BoxJump (24″/20″)
Rest 5 min
4) AMRAP6
6 PushPress (115/75#)
9 Toes2Bar
10 Burpee
Cool
Roll

Happy Birthday Pauline!

4-30 WOD

Tue
WarmUp
Run 400m
1 Len Spiderman
1 Len Inchworm
2 Rounds Cindy
1) HangPowerClean 7×3, moderate; Rest exactly 60 sec
2) AMRAP20
5 PullUp
10 PushUp
15 AirSquat
Cool
Roll

4-29 WOD

Mon
WarmUp
Row 500m
Mob: Anterior Shoulder/Pec Smash
2 Rounds
8 Inchworm+PushUp
16 Lunge (8 a leg)
1) 4 Sets
CGBP x 3-5 reps @20X1
Rest 20 sec
SupineRow x MR(-1) @2121
Rest 90 sec
2) 4 Rounds for Time
10 DB PushPress 45/25#
10 Knees2Elbow
25 DoubleUnder
Cool
Ball Shoulder/Cuff
Roll

4-28 WOD

Sunday
1) EMOM7 3 Position Clean x 1 (Floor, Knee, HiHang)
2) In Teams of 2, p1 Carry p2 BP then switch.
3 Rounds(each) for Reps
200m OH Carry 45/25#
BurppePullUp

3) In Teams of 2, p1 Carry p2 BP then switch.
3 Rounds (each) for Reps
Row 400m
SplitSnatch 65/35#

4-26 WOD

Friday
WarmUp
Row 500m
Mob: QuickHip
2 Rounds
5 PullUp
10 OHS (pvc or BB)
1) 5 Sets
BackSquat x 1 rep @23X1 (AHAP)
Rest 2 min
2) 4 Rounds for Reps
Chest2BarPullUp x MaxReps
Run 400m
Cool
BandyLunge
Roll

6:30pm Olympic Lifting Specialty course!
1 more week after this week and then
our CFSWP competitors class begins!

4-25 Battleship WOD

Battleship WOD:

Thursday
WarmUp
Row 1000m
3 Rounds
7 PushUp
14 Lunge
14 sec HSH
1) 20 min HandStand(Hold|Walk) technique
2) ForTime
10 HSPU
15 KBS 2|1.5 pd
20 BoxJump 24|20″
25 Toes2Bar
30 WallBall 20|14#
35 WalkingLunge
40 Burpee
45m BearCrawl
Cool

If you did this one last year, retest and record your time.
Post to comments!

Time to retest!

4-24 WOD

Wed
WarmUp
Row 500m
Mob: Super.FrontRack
3 Rounds
4 ChinUp
4 CleanPullUnder (BB)
1) 20 min 1RM C+J
2) EMOM7
PowerClean x 1 + FrontSquat x 1 + SplitJerk x 2
Cool
ProneCouch
Roll

4-23 WOD

Tue
WarmUp
Run 400m
1 Len Spiderman
2 Rounds Cindy
1) HangSnatch 7×2, moderate; Rest exactly 60 sec
2) “Helen”
3 Rounds for Time
Run 400m
21 KBS 1.5|1 pd
12 PullUp
Cool
Cry
Roll

4-22 WOD

Monday
WarmUp
Row 500m
Mob: Bandy Anterior Shoulder
3 Rounds
7 Inchworm+PushUp
14 Lunge+PassThru
1) 4 Sets
CGBP x 6-8 reps @20X1
Rest 20 sec
SupineRow x MR(-1) @2121
Rest 90 sec
2) For Time
Row 1k
50 Wall Balls
100 Double Unders
50 Wall Balls
Row 1k
Cool

Ball Shoulder/Cuff
Roll

4-21 WOD

Sunday:

2:00pm Free Introductions to CrossFit/Consult: (every Sunday at 2:00pm- rsvp at info@crossfitswportland.com)
3:00pm Open gym/ Mobility class
4:00pm team WOD

REVIEW each move work up to required weight!

1) For Time
20 OverheadSquat 125/95#
20 Box JumpOver 24/20″
20 Thruster 95/65#
20 PowerClean 125/75#
20 Toes2Bar
20 BurpeeChest2Bar
20 Toes2Bar
20 PowerClean 125/75#
20 Thruster 95/65#
20 Box JumpOver 24/20″
20 OverheadSquat 125/95#
* In teams of 2, with one working at a time.
Cool
Roll