Weekly Training WODs | Week 8: 5/8/17 – 5/14/17

By | May 6, 2017
DON’T MISS OUT! New Fort Apparel orders are due by Monday, May 8th. Follow the link below to go to the online store and place your order.
https://championschoice.tuosystems.com/stores/fortcrossfit2017
Week 8 of current cycle!
Monday 5/8
Strength and CP Battery
A. Upper Body Push
Close Grip Bench Press
5 x 2-3 at 80%
*Index fingers where the smooth and knurl meetB. Upper Body Pull
Weighted Pull Up
5 x 2-3
*Palms facing away from you
*Scale to Negatives 5-20s depending on the personC. AMRAP 5
5 Strict Pull Ups
5 Burpee Box Jumps (24/20)
rest 3 min
AMRAP 5
10 Renegade Rows
10 Walking Lunges with DBs
*Must complete the eccentric. Feet cannot touch the floor before rep is complete.
*Scale to Horizontal Ring Rows______________________Tuesday 5/9
MAP 7
AMRAP 10
500m Row
50 DU / 150 SU
30/15 Cal Bike
Rest 5 Min
x 3
*Each 10 min effort should have the exact same score!
*Goal is to stay moving at a sustainable pace
 ______________________
Wednesday 5/10
Alactic Power
A. EMOM 10
5 Heavy Russian KBS
Rest 5 min
B. Max Watts on AB
3 attempts to hit Max Watts on AB
Rest 5 min
C. Assault Bike
3 min Max Calories
 ______________________
Thursday 5/11
Zone One
Walk, Bike, Row, Ski Erg at a pace that you could sustain for HOURS
______________________
Friday 5/12
Strength and CP Battery
A. Lower Body Pull
Clean or Deadlift
EMOM 10
3 Rep at 80% of best lift
*Power or Squat variations
B. EMOM 12
Even: Pull Up x 5-10
Odd: Push Up (chest to abmat) x 10-20
 ______________________
Saturday 5/13
Lactic Power
A. RKC Plank
45s Plank
60s Rest
x 4
B. Assault Bike
40s at 95%
Rest 4 min
x 3
C. For Quality
100 Air Squats
 ______________________
Sunday 5/14
Zone One
Walk, Bike, Row, Ski Erg at a pace that you could sustain for HOURS

Erica J. WOD Crawl front squat

Share this post on...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *