WOD 7.26.19 “Beast Builder”

Warrior’s Path CrossFit – CrossFit

P1: Metcon (Weight)

Min 1: 7 Hang Squat Cleans + 1 Push Jerk

Min 2: 6 Hang Squat Cleans + 2 Push Jerks

Min 3: 5 Hang Squat Cleans + 3 Push Jerks

Min 4: 4 Hang Squat Cleans + 4 Push Jerks

Min 5: 3 Hang Squat Cleans + 5 Push Jerks

Min 6: 2 Hang Squat Cleans + 6 Push Jerks

Min 7: 1 Hang Squat Clean + 7 Push Jerks

*Perform @ 50% of 1 RM

Rest Until 10 Min Then Perform Part 2

P2: 20 Rep Heavy Deadlift

Take 10 Min to find a heavy set of 20 Reps

WOD 7.25.19 “Two Timer”

Warrior’s Path CrossFit – CrossFit

P1: Metcon (Time)

50 HSPU

At 0:00 and Every 2 Min, perform

12/10 Bike Cals OR 15/12 Row Cals

(Cap 10 Min)

P2: Metcon (Time)

2 RFT

200 M Plate Carry

(plate carried in front of your body- bear hug)

400 M Run w/ MB

(med ball held on your shoulder – switch as desired)

800 M Run – unweighted

REST 5 MIN BTW SETS

**During Rest **

Accumulate 1 Min Plank on hands or forearms +

1 min side plank left + 1 min side plank right

WOD 7.24.19 “Tailspin”

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull Ups

30 Double Unders

Metcon (4 Rounds for weight)

4 Unbroken Sets:

3 DB Power Cleans

3 DB Push Presses

2 DB Power Cleans

2 DB Push Presses

1 DB Power Clean

1 DB Push Press

* After each set complete 15 weighted sit ups with 1 dumbbell held at your chest
Goal is to build to a heavy complex with the dumbbells. The entire 12 rep complex must be unbroken, touch and go reps with a single head of each dumbbell touching the ground.

WOD 7.23.19 “Not Quite A Mind Eraser”

Warrior’s Path CrossFit – CrossFit

Lucky 7’s

Metcon (3 Rounds for reps)

3 Supersets:

Max Reps Bench Press @ BW

Max Strict Pull-Ups

Rest 2:00 between sets.
Scale to 3/4/BW + Assisted pull ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Cleans (135/95)

7 Lateral Burpees Over Barbell

WOD 7.22.19 “Vamoose”

Warrior’s Path CrossFit – CrossFit

Metcon (2 Rounds for time)

3 Rounds: on the 0:00

500 Meter Row

9 Bar Muscle Ups *

21 Wallballs (20/14)

Then Rest Until 15:00

3 Rounds: on the 15:00

400m Run

9 HSPU (Deficit 6″/4″)

21 Power Snatches (75/55)

CAP @ 30 Min
* 1st scale MU by volume

2nd scale MU to transitions on low bar

3rd scale MU to Jumping Chest to Bar

WOD 7.20.19 “BFF”

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14)

WOD 7.19.19 “Mercy Rule”

Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for weight)

With A Running Clock

30 sec on/ 30 sec off Deadlifts

30 sec on/ 30 sec off Push Jerks

45 sec on/ 45 sec off Deadlifts

45 sec on/ 45 sec off Push Jersk

60 sec on/ 60 sec off Deadlifts

60 sec on/ 60 sec off Push Jerks

45 sec on/ 45 sec off Deadlifts

45 sec on/ 345 sec off Push Jerks

30 sec on/ 30 sec off Deadlifts

30 sec on/ 30 sec off Push Jerks
RX

Male 135-155-185-155-135

Female 95-105-125-105-95

Scaled* & GPP* Male & Female

Weights should FEEL*

Light- Mod- Heavy-Mod-Light

WOD 7.18.18 “Double Header”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

For Time:

50/35 Calories (Bike/Row)

100-80-60-40-20 Double Unders

50-40-30-20-10 Ab Mat Sit Ups

50/35 Calories (Bike/Row)