Network Fitness CrossFit

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 20 minutes

SMR Quads
500m Row
5 Scorpions
5 Crossovers
5 Kneeling Lunges
10 PT
5 CT
400m Run
10 IW
5 SL

Additional SMR or Stretches as needed
Practice each movement

WOD:’ Tabata Something Else’

eight 20/10 intervals for each (score by total number of reps)
PU
PSU
SU
AS

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

SMR, Stretch, movement prep as needed
Mix recovery into WOD and start the WOD ASAP

WOD: P 3-3-3-3-3-3-3

Begin shoulder presses with a moderate load

Add as much weight as is reasonable on each round

Your goal is to find a load that you cannot complete 3 times without putting the weight down (and then get strong enough to do it)

AFTER all 7 sets of shoulder press, do 100 sit ups for time.

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:(up to 20 min)

500m Row/Run
SMR Quads/lats (5min)
8PT/GM
5 Scorpions
5 Crossovers
10 WS/PU/PSU/SU
5 IW/Sumo Squats
12m High Kick /Butt Kicks

Additional SMR or Stretches as needed
Practice each movement in WOD

WOD:(5 Rounds)

10 Ring Rows
20 SU
30 KB SDHP (24kg/16kg)
40 Squats

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: (up to 25 min)

400m Run
SMR Quads & Calves
10 PT
10 PSU
10 AS
10 LL

Additional SMR or Stretches as needed.
Practice KBSs & PPs to determine loads

WOD: 3 Rounds

25 KBS (24kg/16kg)
15 PP (155#/95#)
20 PSU

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: (up to 15 min)

SMR Quads & LATS
400m ROW
200 JR
10 PT/GM
10 PSU/WS/SU
5 SL/IW-PSU

Practice Movements in WOD

WOD: 3 Rounds for Time

10 RR
12 KB FS
15 KB swings
500m Row