WOD Blog | INTENSITY

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WOD Programming – Week of 8/8/22

WOD Programming – Week of 8/8/22

Monday EMOM 30 M1: 13/11 Calorie Bike/Row/Ski M2: 15 Wall Balls, 20/14 M3: 10-12 Toes to Bar M4: 13/11 Calorie bike/row/ski, differ from M1 M5: 15-20 Abmat sit-ups M6: 15 American Kettlebell Swings, 53/35

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WOD Programming – Week of 8/1/22

WOD Programming – Week of 8/1/22

Monday Every 2:30 for 5 Rounds 100ft Double KB/DB Front Rack Walking Lunges 20 min Up-Ladder, with a Partner; You go, I go. 2 Wall Balls, 20/14 2 Calorie Row 4 Wall Balls 4 Cal Row (n+2) Wall Balls (l+2) Cal Row

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WOD Programming – Week of 7/25/22

WOD Programming – Week of 7/25/22

Monday Every 1:30 for 6 rounds 2 Power Snatches, building 4 Higher Box Jumps For time (18 min cap) 5-4-3-2-1 Rope Climbs 400m Run Power Snatch Overhead Squat ** Snatch/OHS weight based on Part 1 snatch : 50-60-70-80-90%

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WOD Programming – Week of 7/18/22

WOD Programming – Week of 7/18/22

Monday For Weight CrossFit Total (Re-test from May 23, 2022) 10 mins to establish a heavy back squat ** Rest 2 mins ** 10 mins to establish a heavy strict shoulder press ** Rest 2 mins ** 10 mins to establish a heavy deadlift For Intensity AMRAP 10 8 Goblet Squats 8 Alt. Lunges 10 Plank Up-Downs ** Rest 2 mins ** AMRAP 10 6 DB Strict Presses 6 DB Push Press 15 Ring Rows ** Rest 2 mins ** AMRAP 10 10 American KBS 10 Burpees Over the KB

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