PARTNER WOD

CROSSFIT TRENCHES – CrossFit

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C-3PO & R2-D2 (AMRAP – Reps)

Partner WOD – In teams of two

25min AMRAP of:

*Partner A: 200m run

*Partner B: 5 DL 225/155 + 5 Strict Pull-ups + 20 Sit-ups

**When Partner A comes back from the run, he/she will pick up from where partner B left off, and Partner B starts the 200m run. Score is total of DL, S. Pull-ups and Sit-ups reps**

CAPE

CROSSFIT TRENCHES – CrossFit

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Split J Complex (5×2 (2 of ea lift) @ 55% 1RM (of split jerk))

Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk

DELTOID ANNIHILATOR (AMRAP – Reps)

With a running clock complete 3 rounds of:

3 min of:

500m Row

Max reps HSPU for the remainder of the 3 min (score will be TOTAL amount of reps – they do not have to be UB)

Rest 2min

KETTLEBELL FUN

CROSSFIT TRENCHES – CrossFit

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THE HELLION (Time)

For time:

Two Hand Swing

One Arm Swing (Left + Right)

Single Arm Kettlebell Thruster (Left + Right)

Rx: 53/35

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion.

ROMWOD

HALF FREE

CROSSFIT TRENCHES – CrossFit

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Warm-up (No Measure)

OHS Mobility –

2×8 of Rack PVC OHS

2×7 Banded OHS

2×6 Heels elevated OHS (use 5# plates) – PVC, Training bar or empty barbell – NO weight should be used

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

6 Snatch Grip OH Lunge Steps 45/35

6 HRPU

8 OHS 45/35

8 HRPU

XLVI

Announcements

THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

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Bench Press (3-3-3-2-2-2-1-1 work up to 75-80% MAX of 1RM)

Metcon (Time)

2 RFT of:

14 Hang P Cleans 115/85

19 Dynamic Push-ups 45/35 plate (Push up to be performed on plate only)

74 DUs

46 Weighted Box Step-ups 24/20 – 35/20 DBs (one in ea hand – can hold them however athletes choose)

*Cap Time: 12min*

MYTHROL

Announcements

THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

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Candlesticks

15min to work on candlesticks

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

11 Back Squat 95/65 (no rack)

7 Ring Dips

11 Gorilla Box Jumps 24/20

7 Power Snatch 95/65

MUDHORN

Announcements

THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

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Shoulder Complex

1 Shoulder Press + 3 Push Press + 5 Push Jerks
2 x 1 of (1 Shoulder Press + 3 Push Press + 5 Push Jerks) @ 65% of 1RM of Shoulder Press

Metcon (No Measure)

16min EMOM of:

50ft shuttle sprint and back max times in 1min at 80% effort. Whatever athletes get will be their baseline. Then…

Even: 50ft shuttle sprint to baseline number achieved

Odd: 10 S2OH 105/75 (no rack)

Rx: finish both movements within a minutes and prescribed weight

KUILL THE UGNAUGHT

Announcements

THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com

CROSSFIT TRENCHES – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
**Perform Supermans instead of back ext.**

Women’s Rx:

Box jumps: 20

AKBS: 26#

Push Press: 35#

Wall Ball: 14#