19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Tuesdays WOD....

 

 

SWOD.....

Deadlifts

3x3x2x2

 

WOD......7 minute AMRAP

5 Hang Cleans (155/95)

10 Bar Facing Burpees

 

WOD 2......7 minute cap

500 meter weighted lap (45/35)

25 Box Jumps (30/24)

 

Mondays WOD.....

 

 

 

SWOD.....EMOM for 10 rounds

20 Wall Balls on even minutes

15 Ab Mat Sit Ups on odd

WOD 1.......500 meter row for time

 

WOD 2.....8 minute AMRAP

2 Snatch (115/75)

2 Handstand Push Ups

2 Pull Ups

4 Snatch

4 Handstand Push Ups

4 Pull Ups

6 Snatch

6 Handstand Push Ups

6 Pull Ups.......

etc 8/8/8......10/10/10.....until clock hits 8 minutes

 

Saturdays WOD....

 

 

SWOD?.....EMOM for 10 rounds

10 Dunmbell Snatches (80/50) on even....

10 Wall Balls on odd

 

WOD.....

21-15-9

Thrusters

Toes to Bar

 

WOD 2....

20 Burpee Box Jumps for time (30/24)

Fridays WOD.....

 

 

SWOD......10 to 1 reps and EMON

Deadlifts

 

WOD......

100 Push Ups

80 Sit Ups

60 Air Squats

500 meter run

.40 Toes to Bar

20 Power Cleans (135/95)

Thursdays WOD......

 

 

SWOD.....

Front Squats

3x3x3x2x2

 

WOD......

3 Push Press (135/95)

3 Pull Ups

3 Box Jumps (30/24)

6 Push Press (135/95)

6 Pull Ups

6 Box Jumps (30/24)

9 Push Press

9 Pull Ups

9 Box Jumps (30/24)

12 Push Press

12 Pull Ups

12 Box Jumps

Wednesdays WOD.....

 

 

SWOD.....EMOM for 10 minutes

2 Hang Cleans

 

WOD.....

500 meter run

50 Kettlebell Swings (70/50)

500 meter run

100 Double Unders

500 meter run

50 Goblet Squats (50/35)

Tuesdays WOD....

 

 

SWOD.......10 to 1 and EMOM of

Overhead Squats (pick a weight around 70% of 1 RM

 

WOD.......3 Rounds

10 Snatch (135/85) MRx (115/65)

15 Wall Balls (20/14)

20 meter Overhead Weighted Lunges

Mondays WOD....

 

 

SWOD.....EMOM for 10 minutes

5 Deadlifts (75-80% 1 RM) on even minutes

45 second Plank on odd

 

WOD.....21-15-9 reps of

Burpees

Toes to Bar

*5 Muscle Ups, 4 Wall Walks or 3 Rope Climbs after each rep set

 

Saturdays WOD......Partner WOD....

 

 

 

Saturdays WOD....."Batman and Robin" Partner WOD

We will be doing these movements.....in the spirit of being prepared for the unknown and the unknowable, we will have the format on the whiteboard

400 meter runs

Clean and Jerks

Back Squats

Double Unders

Burpees......

 

 

Fridays WOD....

 

 

SWOD.....EMOM and 1 to 10 reps of.....

Thrusters

 

WOD.....5 Rounds

5 Box Jumps (30/24)

10 Pull Ups

15 Ab Mat Sit Ups

 

WOD 2......

500 meter time trial on Rower

 

 

 

 

 

 

 

 

 

 

 

 

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