Monday:

WOD: “SPIDERMAN”

 

2 – 15′ Rope Climbs

 

100 m Run

 

8 Squat Cleans (135/95)

 

5R4T 

   

Tuesday:

WOD: “HULK”

 

EMOM: 1 Complex of : (8min)

 

Power Clean,Push Press,  Backsquat, OHS

 

WOD: 25 Double Unders 

 

10 TTB

 

10 Pushups

 

15 min AMRAP

   

 Wednesday:

WOD: “WONDER WOMAN”

 

5 Pullups

 

10 Pistols (alt.)

 

14 DB Snatches (alt)

 

18 min AMRAP

   

Thursday: 

WOD: “IRON MAN”

 

Odd Couple: Deadlift/Stict Pullups(10 min)

 

WOD: 

 

Row 300m 

 

5 Clean & Jerks

 

15 Burpees 

 

3R4T

   

Friday:

WOD: “BATMAN”

 

100M MB RUN ; 1 THRUSTER ; 1 HSPU ; 1 SLED PUSH (48′)

 

200M MB RUN: 2 THRUSTERS ; 2 HSPU ; 1 SLED PUSH (48′)

 

300M MB RUN; 3 THRUSTERS ; 3 HSPU; 1 SLED PUSH (48′)

 

400M MB RUN; 4 THRUSTERS; 4 HSPU; 1 SLED PUSH (48′)

 

AMRAP 20 MIN, AFTER COMPLETED ROUND, GO BACKWARDS

   

 Saturday:

WOD: “Event 3 REGIONALS 2015 Modified”

 

AKA “THE INCREDIBLES” 

 

1 mile run

 

50 OHS 

 

100 Situps

 

150 Double Unders

 

50 SDLHP

 

100 Box jump overs

 

AMRAP 26 MIN

       

Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316