10-3-19 WOD

Sumo Deadlift 3-3-3-5 *Work up to a decent set of 3 for the day. On your last set, shoot for 5+ reps. Work on your set position, toes out, screwing your feet/ hips into the floor. Keeping the hips close to the bar and keeping your chest upright. THEN For Time: 1,500/ 1,250m Row -Then-

10-2-19 WOD

With a Partner, For Time: 100 Double Unders (Each) 100 Chest to Bar Pull Ups 100 Hand Release Push Ups 100 Double Unders (Each) 100 Hand Release Push Ups 100 Chest to Bar Pull Ups 100 Double Unders (Each) 25 Minute Time Cap *Both partners do 100 double unders each time. Break up the pull

10-1-19 WOD

10 Rounds for Time: 300/250m Row 3 Squat Snatch (185/125#) Rest 1 Minute 35 Minute Time Cap *Alternate rounds with a partner for 10 rounds EACH! If you’re doing this solo, rest about a minute after each round. Snatches should be 3 moderately heavy singles. Pick something challenging that you can be successful with.

9-27-19 WOD

Back Squat 1-6 *Hit a heavy single for the day, the one drop set of at least 6 reps. No more than 10 reps though. The drop set should be 80-85% of what you hit for your single. THEN 4 Rounds for Time: 400m Run 50 Air Squats *The goal is to stay steady on

9-26-19 WOD

Push Press + Push Jerk 1-1-1-1-1 *Work up in weight each set to a heavy single of this complex. Make small jumps to get a good amount of sets in. Work on not arching your back to get the weight up! Lighten the weight if you can’t hold a good position. THEN 20 Minute Alternating

9-25-19 WOD

Tabata (:20 ON/ :10 OFF x 8 Rounds) Alternate Between: 1. Plank Hold (Top of Push Up) 2. Bottom of push up with nothing touching the ground! *Work on BREATHING in these two positions. You should be able to breathe while being tight in your core and “Hollow”. This is a very good skill to

9-24-19 WOD

Power Clean 5-5-5-5-5 *All TOUCH AND GO reps here. This shouldn’t be maximal, just something heavy for the day for 5 touch and go sets of 5. Try to do all 5 sets at the same weight. Rest about a minute after each set. THEN 20 Minute AMRAP: 250m Row or 200m run 3 Strict

9-23-19 WOD

Front Squat 2-4-4 *Work up to a heavy double for the day. Then, drop weight to about 90% of what you hit for a double and complete 2 tough sets of 4! On the last set, if you can do 5 or 6 reps, do it! THEN For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65#) 20-18-16-14-12-10-8-6-4-2 Push Ups

9-20-19 WOD

With a Partner, For Time: 100/80 Calorie on Any Machine 100 Power Snatch (75/55#) 100 TTB 100 Burpees 100 Power Snatch (75/55#) 100/80 Calorie on Any Machine 30 Minute Time cap *Break up the work however you wish. I would try to hold sets of 10 on everything if you can. Scale the pull ups

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