WOD 8.9.19 “Kelly”

Warrior’s Path CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

WOD 8.8.19 “Beef Jerky”

Warrior’s Path CrossFit – CrossFit

Push Jerks (3-3-3-3-3)

EOMOM 10

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21 KBS (53/35)

14 KB Reverse Stepping Lunges

7 Push Jerks (165/115)

WOD 8.7.19 “Bergeron Beep Test”

Warrior’s Path CrossFit – CrossFit

Bergeron Beep Test (Time)

10 Rounds

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Skill Work

Open Prep – Pick a skill

Toes-to-Bar

Muscle-up

Handstand Push-up

Perform 5-10 Reps EMOM

5 min.

WOD 8.6.19 “Hop Scotch”

Warrior’s Path CrossFit – CrossFit

Squat Snatch (5-5-5-5-5)

EMOM 5

5 T&G Squat Snatches

Metcon (Time)

5 Rounds

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

WOD 8.5.19 “Sleep Walking”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

4 Rounds For Time **

400 M Run

3 Rope Climbs

20 Dumbbell Front Squats

(50/35)
**Warrior (RX +) wear a weight vest if you have one

WOD 8.3.19 “Trail Blazer”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Barbell Push Presses

RX = (115/85)
GPP = 3 Rounds

400 Meter Run

100 Singles

21 Push Press (DBA)

WOD 8.2.19 Fitness Test #4 OR #4.1

Warrior’s Path CrossFit – CrossFit

Monostructural (Fitness Test #4) 5k Row

Monostructural (Fitness Test #4.1) 2 k Row

Metcon (No Measure)

For Quality

1 Min Bike (Recovery Pace)

25 Toes To Bar

1 Min Bike (Recovery Pace)

50 V-Ups

1 Min Bike (Recovery Pace)

75 AB Mat Sit Ups

2k Row (Time)

Max Effort 2k Row

5k Row (Time)

Max Effort 5k Row

WOD 8.1.19 “Nowhere Fast”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

50 Power Cleans (155/105)

EMOM perform 5 Toes to Bar

(CAP 10 Min)

Metcon (3 Rounds for time)

Perform @ 0, 5, 10 Min

21/15 Cals Row

15 Toes to Bar

9 Dumbbell Burpee Box Step Over

WOD 7.30.19 “Window Seat”

Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for time)

5 Rounds @ 0, 4, 8, 12, 16

25 Meter Shuttle Sprint

50 Meter Shuttle Sprint

100 Meter Sprint

Bench Press

Find a heavy set of 3 Bench Press in 15 min

WOD 7.29.19 “Hot Sauce”

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

0 – 3 Min

21/15 Cal Row

15 Burpee Over Rower

AMRAP OHS (45/35)

3 – 6 Rest

6 – 9 Min

15/11 Cal Row

11 Burpee Over Rower

AMRAP OHS (75/55)

9 – 12 Rest

12 – 15 Min

9/6 Cal Row

9 Burpee Over Rower

AMRAP OHS (95/75)

15 – 18 Rest

18 – 21

6/3 Cal Row

6 Burpee Over Rower

AMRAP OHS (135/95)
Scale weights based on where you ended up in Part 1

(take 10 Min to build to a heavy OHS)