5x5 paralette hspu negatives(rest 1 min btw)
10x20m uphill speed sled sprints(rest 45sec btw)
5x1 tall clean(85%)
10reps thru 1rep
ring dips
push press(95)
kb swing(2 pood)
sdhp(95)

PM
Front Squat (78%) 4x4
2 position snatch (75%) x 5
Snatch Balance (work quick to heavy single)
rest 5 min with light jog

3 Rounds
15 kb snatches per arm (44lbs)
15 burpee box jumps (36")
15 GHD sits
60 double unders

AM
Row 1000m 15 burpees 15 ring dips
Row 500m  15 burpees 15 ring dips
Row 250m 15 burpees 15 ring dips

PM
Front Squat 78% 4x5
Push Press 73% 4x5
Snatch Pull 93% 4x5

2 min AMRAP
100lbs thruster
15 c2b pullups
rest 2 min
1 min AMRAP
15 c2b
rest 1 min
30 sec AMRAP
15 c2b

Track Work
5 Rounds
400 m Run
15 2 pood kb swings
2 sand bag carry's up 20m steps
5 burpees

dynamic squat day
9x3 box squat with chains (rest 30 sec btw sets) 65%
3x15 reverse hypers
3x20 ballistic band deads of pin
3x12 good mornings(before squats)

2k row if time permits

Happy Birthday Cici!

PM
snatch (90%) 3x1
rack split jerk 70%x3 75%x3 80%x3
rest 5
Metcon
5min amrap
7 thrusters (115lbs)
5 burpees
rest 3 min
2x800m run rest 90 seconds btw sets
for every second over the 1st run's time multiply that by
100m for a row to be completed directly after the 2nd run.

AM
Tabata Row
rest 3 min
Tabata Wall Ball
rest 3 min
3x9, 3x6, 3x3 chest to bar pullups rest 20 sec btw sets

PM
front squat 3x5 (75%)
snatch balance 3x5 (75%)
clean pulls 4x5 (93%)
back ext (3x15)
rest 5 min
3 rounds for time
30 power snatch 75 lbs
30 wallballs

PM
Snatch high pull+Muscle Snatch (70%) x 5
3 position snatch(floor,knee,mid-thigh)(70%)x 5
Push Jerk+Split Jerk (75%) 5x2

Farm wod (hill sprints/sandbags/kbs)

AM

6 intervals-row sprints-max effort 30 sec work/30 sec rest
rest 3 min
tabata mashup airsquats/ghd sits

PM
back squat 4x4 (75%)
push press 4x5(70%)
hanging snatch pull 5x2(90%)
rest 3 min
Metcon
5 rounds w/ 90 sec rest btw rounds
5 power cleans(135)
10 front squats
5 jerks
20 pullups

AM
Row 800m / 40 double unders
        600m / 60
        400m / 80
        200m / 100

PM
2x3 snatch high pull 100,105,110%
5x2 split jerk (warm up to first set w/ push press)
5x5 front squat (80%)
rest 5 min

"the ludus blog" great warmup wod for open posted by AJ

7k trail run- 5 min @ 95% next 5 min @ 85% next 5 min @ 75% finish at 97%.

MWOD, morning and evening



Mama Duke's Intro Training

Run 200m (2 laps around indoor track)
20 thrusters (squat then press) 10 lbs dumbell's
Run 200m
40 kettlebell swings
Run 200m
60 air squats
Run 200m

Discussion of 8 wk strength cycle.
AM
row 2 min @ 1:45/500m avg
rest 1 min
row 2 min @ 1:40/500m avg
rest 2 min
row2 min @ 1:35/500m avg
3 min

AMRAP
2 min- wall ball shots
rest 3 min
2 min-double unders(each fault counts as 5 burpees complete before rest)
rest 3 min
2 min-strict pullups


PM-TBD

Today was the rest day. i did work  yesterday.

Day o' Rest.


Great job on your first CrossFit class Mama. You killed the kb swings and wallball shots.

8 wks out

A.M.
Warmup
3 sets: 15 leg sweeps
           15 butt kicks
           20m karoke
           20m high knees
1:800m run
-MWOD
Speed
10: 20m uphill sprints (speed sled 100lbs)
8 sets: x 3 band assisted box squat (dynamic)
Metcon
AMRAP 12 Minutes
1 20ft rope ascent
3 sumo deadlift 315
6 ghd sits
9 overhead squats 135
P.M
10 round circut
m.e. plyo pushups(box touch)
m.e. c2b pullups
x 10 max height depth jumps
MWOD

Warmup

5 sets: max reps unbroken double under
then
25 reps burpee box jumps
3 sets: 250 m row sprint 30 sec rest btw sets
Active Hip/Leg Stretching

Metcon (Lindsay)
400m Run
250m Row Sprint (8-10) Damper Setting
21-15-9
C2B Pullups
SDHP (115lbs)
250m Row Sprint
400m Run

Mama Dukes intro Training

Warmup: 3 sets of 25 of air sqauts

3 sets of 15 box jump or steps

3 laps around track

Active Hip/Leg Stretches

Metcon:

400m row

21-15-9

Dumbell Thrusters (10-15lbs)

Assisted Pullups or Leg Raises (while hanging from bar)

800m Row



Recovery Day. Open workout tomorrow.
Mobility wod am and pm. PNF stretching hams calves hip flexors for tomorrow.