CROSSFIT FENWAY BLOG

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WOD – WEDNESDAY, JANUARY 31ST 2018

STRENGTH

Four sets of:
KB Step-Ups x 10 reps each leg AHAP
rest 30 seconds
:10 top of the ring dip hold + :10 bottom of the ring dip hold x 3 reps
(use an assist to get back to the top if necessary)
rest 30 seconds
Hollow body hold x :30-:45 seconds
rest 1:00

WOD

Complete as many rounds and reps as possible in 10 minutes of:
10 DB/KB Ground to Overhead
10 Burpees

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WOD – TUESDAY, JANUARY 30TH 2018

WARM UP

Coaches Choice

STRENGTH

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 5-10 reps @ 2110 or neutral grip ring rows @ 2110 x 10-15
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – Arch Hold x 45-60 seconds

WOD

Four rounds for time of:
30/20 Calories of Rowing
30 Kettlebell Swings

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WOD – MONDAY, JANUARY 29TH 2018

WARM UP

AMRAP 10
1 min row @ moderate effort
10 barbell goodmornings
10 leg swings ea. side
5 barbell front squats (5 sec down, 5 sec pause at the bottom, stand up)

STRENGTH

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

WOD

Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

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WOD – Saturday, January 27th 2018

END WOD
800m run
50 medball cleans
40 weighted box steo overs
30 box jumps
40/35 cal row
800m run

CORE
3×1 min plank

WOD
100 wallballs
80 kb swing 70/53
60 squat clean 135/95
40 t2b
20 DB snatch 70/53
800 m run or 1000 m row
20 DB snatches 70/53
40 t2b
60 squat clean
80 kb swing
100 wallballs

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WOD – Thursday, January 25th 2018

Warm-Up
3 Rounds
1 min row
1 lap walking lunge
10 pushups

Strength
4 Sets
Bulgarian Split Squats x 8 each leg (31×1)  – add weight from last week
Ring Dips x 8-12 – use weight if needed

WOD
“Fortitude” (build) – try to maintain same number as last week or add if last week was “easy”
EMOM x 24
1 = 12- 15 cal row
2 – 12-15 burpees over the row (no stepping allowed)