8-19-19 WOD

5 x 400m Run @ 80% Effort Rest 1 Minute after each run *Work on your pose running and striking the ground with the ball of your foot. Don’t redline on your first run. THEN 4 Rounds for Quality: 3 Strict Handstand Push Ups 4 Bench Press 5 Double Dumbbell Seated Strict Press 6 Strict

8-16-19 WOD

Strict Press 3 x 5 @ 65-70% of 1RM *Work on quality in your press today! No arching. Stay hollow and keep the bar close to the center line of your mass. THEN For time: 100 Double Unders 10 Handstand Push Ups 25 Toes to Bar 10 Handstand Push Ups 100 Double Unders *Rest 3

8-15-19 WOD

Snatch 3 x 1 @ 85% of 1RM *The goal is to work up to 85% and hit three singles here. No misses! If you feel good, you can work up, but after 3 misses you are done! THEN 4 Rounds for Time: 400m Run 2 Rope climbs 7 Squat Snatches (185/125#) *Time Cap =

6-14-19 WOD

Squat Clean 2 Rep Max *You should have a good amount of time for this today. Hit a heavy double. Drop the bar between reps. Focus on footwork. Both reps should look the same. THEN “Diane” For Time: 21-15-9 Deadlift (225/155#) Handstand Push Ups *This is supposed to be a fast workout. Pick a weight

8-13-19 WOD

4 x 600m Run @ 80% Effort 1 Minute Rest after each run *This should take 12-15 Minutes. Rest exactly 1 minute after each run. This should be an 80% effort each run. THEN Bench Press 3-3-3 *Work up to 3 heavy sets. You can do all 3 sets at the same weight or add

8-12-19 WOD

With a Partner, For Time: 60 Clean and Jerks (135/95#) -Rest 3 Minutes- 60 Muscle Ups -Rest 3 Minutes- 60 Snatches (135/95#) *This is just a partner rendition of the games WOD…Break up the work as you wish. You can go singles or a few reps at a time on the barbell movements. The scale

8-9-19 WOD

For Time: 1 Mile Run Time Trial *Put a good effort in. Record your time. THEN Deadlift 10-10-10-5-3 *Use the last 25-30 minutes of class to deadlift. This is just strength work. Take your time. Hit a heavy set of 5 and a heavy set of 3 for the day. The 10’s are just to

8-8-19 WOD

Every Minute for 21 Minutes, Alternate between: Calorie Row Calorie Bike Rest *Do this in a team of 3. Your teams score is your total calories on the bike and rower!

8-7-19 WOD

Hang Squat Clean + Squat Clean 1-1-1 *Work up to a heavy set for the day. Drop the bar between reps. Focus on a strong pull from the hang. THEN 20 Minute AMRAP, With a Partner: 100/80 Calorie Row 100 Toes to Bar 100 Thrusters (95/65#) *One person works while the other rests. Break up

8-6-19 WOD

7 Minute EMOM: Hang Snatch + Snatch @ 75% of 1RM *Shoot for 75%. Drop the bar between reps. The hang is anywhere above the knees. THEN 15 Minute AMRAP: 15/12 Calorie row 30 Double Unders 5 Power Snatches (135/95#) Get into a group of 3 and rotate movements for 15 minutes. Make sure everyone

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