Monday:
CrossFit Total:
Total of best:
1 Back squat
1 Shoulder Press
1 Deadlift
*3 attempts each movement
Tuesday:
21-15-9 rep rounds of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-ups
Wednesday:
“Gallant” For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups
Thursday:
15-12-9 rep rounds for time of:
Dumbbell Thruster 45/35
Muscle-up
Friday:
Hang power snatch 3-3-3-3-3 reps
***If you’re traveling here are some WOD’s that you can do! Keep up the great work!!***
Monday:
If access to Hotel Gym,
CrossFit Total:
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
If No Access,
15 Min AMRAP
30 Air Squat
20 Water Bottle Sumo Deadlift High Pull
10 Hand Stand Push Ups
Tuesday:
21-15-9 of:
Left Arm Water Bottle or Dumbbell Snatch(50/35)
Right Arm Water Bottle or Dumbbell Snatch(50/35)
Pull Ups
Wednesday:
Run 1 Mile with BackPack
60 Burpee Pull Ups
Run 800m with BackPack
30 Burpee Pull Ups
Run 400m with BackPack
15 Burpee Pull Ups
Thursday:
15-12-9 of:
Water Bottle or Dumbbell Thrusters(45/35)
Strict Pull Ups
Friday:
5 Rounds for Time:
30 Second Towel Overhead Squat Hold
5 Slow Towel Overhead Squats
