WOD

Monday 1/21/19

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run

X3

10 Russian Lunges

10 Wall Squat Therapy

10 DB Push Press

Then

1:00 Front Rack Roll Outs

WOD

Thruster (1-1-1-1)

Est. 1RM

Metcon (AMRAP – Reps)

AMRAP in 10 Min:

20 Thrusters (75/55)

20 Pull-ups

18 Thrusters (95/65)

18 Pull-ups

16 Thrusters (135/85)

16 Pull-ups

Max Thrusters (155/105)

Bulldog Alley Barbell WOD

Push Jerk (2-2-2-2-2)

5×2 @80%

Core WOD

Metcon (AMRAP – Reps)

3 Max Effort Sets for Time:

GH Plank (face up)

GH Plank (face down)

Saturday 1/19/19

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 300m

Then

X3

10 Wall Ball Toss to Partner

10 Slam Ball Toss Overs to Partner

10 Slam Ball Sit-Up Toss to Partner

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Min (with Partner):

Buy In – 2000m Row (break up however)

Then

5 Slam Balls (30/20)

5 Slam Ball Thrusters (30/20)

5 T2B

*Alt. Rds after Buy-In

Non-working partner holds wall

Sit while other partner completes a round.

Friday 1/18/19

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Ski 300m

X3 w/barbell

5 Muscle Snatch

5 High Hang Snatch

5 Paused Air Squats

5 Broad Jumps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min:

12 Power Snatch (95/65)

10 Alt. Pistols

8 Box Jumps (30/24)

Bulldog Alley Barbell WOD

Back Rack Lunge (4-4-4-4)

4×4 as heavy as possible

Core WOD

Metcon (No Measure)

50 T2R

Thursday 1/17/19

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run

X3

10 Weighted Good Mornings

10 T2R

10 GH Hip Extensions

WOD

Metcon (Time)

For Time:

15-12-9

Deadlift (155/115)

Power Cleans (155/115)

Ring Muscle-ups
Lighter deadlift into moderate to lighter side for the Cleans. Ring mods include:

Bar MU’s

C2B Pull-up + Ring Dips/Push-ups

Standard Pull-ups + Ring Dips/Push-ups

Bulldog Alley Barbell WOD

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10 at 80%82%84%88%90%

Core WOD

Metcon (No Measure)

100 Weighted GH Sit-ups or AMRAP in 4 Min

Wednesday 1/16/19

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Set up for WOD

Then

X3

6 KB Lunges

6 DB Hang Cleans

6 Slam Balls

6 SDHP

WOD

Metcon (Time)

“ODD OBJECT WEDNESDAY”

For Time in Any Order:

1-400m Single KB Carry (above chest)(70/53)*

*Every time you set down your KB, you must perform 10 FR Lunges before continuing.

1-400m Dual DB Carry (above chest)(50/35)*

*Every time you set down your DB’s, you must perform 10 DB Cleans before continuing.

1-400m Wall Ball/Slam Ball Combo Carry* (30&20/20&14)

*Every time you set your balls down, you must perform 10 slam balls before continuing.

1-400m Loaded Barbell Carry (135/95)*

*Every time you set your barbell down, you must perform 10 SDHP’s before continuing.

40 Min Cap

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 5 Min:

Windshield Wipers