Sunday

6 x 400 M Run

Saturday

Sectional Wod # 5

Amrap 20 minutes:

5 Power Cleans(145/100)

10 Toes to bar

15 Wall Ball(20/14)

Friday
21-15-9
Box Jump
Kettlebell Swing
SDLHP (95/65)

Thursday
7x1
Deadlift
Then...
4x5
Squat Snatch

Wednesday
5 Rounds
200 M Run
30 Double Unders
10 Ring Dips

Tuesday
3 Rounds
15 Jerks 95/65
20 Pistols

Weekly Warm Up
500 M Row
10 PVC Dislocates
10 Halos
10 Good Mornings
10 PVC Torso Rotations
2 x Rope Climbs, 10 Pistols, 5 Strict Press

Monday

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Sunday

5 Rounds

10 Thrusters (105/85)

15 Knees To Elbows

Saturday

Sectional Wod 4

Friday

Run 1 Mile

Row 500 M

Run 800 M

Row 300 M

Run 400 M

Row 200 M

Thursday

Amrap 20 minutes

20 Air Squat

7 HSPU

10 Plyo Push Ups

Wednesday

3 Rounds

30 Hang Squat Snatch(45/33)

30 Wall Balls(20/14)

Tuesday

"Helen"

400 M Run

21 Kb Swing

12 Pull ups

Weekly Warm Up:

400 M Run

30 Double Unders

Spider Man Lunge

Shoulder Rolls

2x 5 HSPU, 5 Muscle Ups

10 PVC OHS, 10 Barbell OHS

Monday

Back Squat

2-2-2-2-2-2-2-2-2-2

on the minute for 10 Minutes

Then...

50 GHD sit ups

Sunday

Tabata

Deadlift

Box Jump

Handstand Push up

Saturday

Sectional Wod 3

Friday

4 Rounds

300 M Sand Bag Run

30 Lunges

7 Wall Walks

Thursday

Amrap 7 Minutes

5 Man Makers

20 Double Unders

Rest 3 Minutes

Amrap 7 Minutes

15 Jumping Pull ups

10 Burpees

Wednesday

21 Back Squat

500 M Row

15 Squat Clean

500 M Row

9 Jerk

500 M Row

Tuesday

Complete

40 Pull ups

30 Air Squats

20 Ring dips

40 pull ups

30 Air Squats

20 Ring Dips

Weekly warm up

Great Vine, lateral shuffle (both sides), high knees, frankensteins, duck walk, bear crawl

5 strict pull ups, 5 strict dips, 50 ft walking handstand, 20 Band Good Mornings

Monday

"Grace"

30 Clean and Jerks for time (135/95)

Then...

100 Ab mat sit ups

"Annie"

50-40-30-20-10 rep rounds for time of:

Double-unders

Sit-ups

CrossFit Open WOD 11.2

As many rounds and reps as possible in fifteen minutes of:

9 Deadlift 155/100

12 Push Ups

15 Box Jumps 20/24

Clean & Jerk 3-3-3-3-3

then....

Run 1 mile