SWOD + WOD
Capstone CrossFit – CrossFit
SWOD
Hang Power Cleans
7 – 6 – 5 – 4 – 3
*increase weight after each set*
WOD
21 – 15 – 9
Hang Power Cleans (135/95 lbs)
Bar-facing Burpees
SWOD
Hang Power Cleans
7 – 6 – 5 – 4 – 3
*increase weight after each set*
WOD
21 – 15 – 9
Hang Power Cleans (135/95 lbs)
Bar-facing Burpees
For Time of…
60 Push Press (75/55 lbs)
50 Hollow Rocks
40 Barbell Rows
40 Push Presses (75/55 lbs)
30 Hollow Rocks
20 Rings Rows
“Nancy”
5 Rounds for Time…
400m Run
15 Overhead Squats
400m Run/Jog
Shoulder Warm Up
2-3 Rounds
10 Kneeling Pec & Bicep Stretch
10 Tall Kneeling Lateral Reach Over
Hip Mobility Warm Up
2-3 Rounds
10 Ju Jitsu Stretch
8 warrior poses
PVC Overhead Squat Review
AMRAP in 15 minutes of…
16 Alternating Goblet Step-Ups (70/53lbs)(24/20″)
16 Kettlebell Snatch (53/35lbs)
12 Toes-to-Bar
50 Double Unders
Run/Jog Around the Building
3x 90s intervals Couch/Bench Stretch
3x 60s Bench assisted Pigeon Stretch
2-3 Rounds
10 Half Kneeling Abductor Hip Hinge Stretch
10 Standing Hip to DorsiFlexion Stretch
10 Deep Squat to Hamstring Hold Stretch
Review Kettlebell Snatch
WOD Prep:
2 Rounds
15 Box Step Ups
12 Russian Swings
8 Laying Strict Toes-to-Bar
1-2 Rounds
12 Box Step Ups with weight
10 Full Kettlebell Swings
8 KB Snatches
8 T2B
EMOM in 20 Minutes of…
8 Wall Balls (20/14lbs)
8 Burpees
For Time…
“Grace”
30 Clean & Jerks (135/95 lbs)
IMPORTANT: Only one class today! 9am!
For Time of…
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Scaled:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Notes: The runs must be in sequential order; however, partition the pull-ups, push-ups, & air squats anyway you want i.e. 20 rounds of 5 pull-ups, 10 push-ups, & 15 air squats etc.
SWOD
5 – 5 – 5 – 5 – 5
*increase in weight after each set*
WOD
AMRAP in 12 minutes of…
250m Row
15 Back Squats (95/75 lbs)
9 Dips
For Time…
30 Alternating V-Ups
30 Burpees
30 Jumping Lunges
3 Rounds:
10 Alternating V-Ups
10 Burpees
10 Jumping Lunges
6 Rounds:
5 Alternating V-Ups
5 Burpees
5 Jumping Lunges
2-3 Rounds
10 Leg Swings
10 Leg Swings Across
2-3 Rounds
10 Air Squats
10 Sit-Ups
10x 50ft Shuttle Runs (Turn & Pivot)
— Rest 1 Min —
10x 50ft Shuttle (Forward Sprint & Back Peddle)
— Rest 1 Min —
10x 50ft Shuttle Runs (Side Shuffle)
— Hydrate & Start WOD —
Every Minute on the Minute for 21 minutes perform…
1st Minute: 15 Kettlebell Swings
2nd Minute: 10 Candlesticks
Cool Down: 30 minute walk
400m Jog/Run
50ft Ju Jitsu Warm-Up
50ft Bear Crawl
50ft Ju Jitsu Warm-Up
50ft Reverse Bear Crawl
50ft Ju Jitsu Warm-Up
50ft Crab Walk
then,…
20 No Arms Burpees
WOD Prep:
1-2 Rounds
10 Russian Swings
10 Abmat Sit-Ups
10 Full Swings with 1-2s pause at the top of swing
10 Pistols
