19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Saturday's WOD...l

 

 

SWOD.....EMOM for 10

2 Hang Snatch every minute

WOD....

"Run Me Dead"

20 Deadlifts (225/155)

400 meter run

15 Deadlifts

400 meter run

10 Deadlifts

400 meter run

5 Deadlifts

Friday's WOD....

 

SWOD....EMOM for 10

(1) Bear Complex every minute....increase weight accordingly

 

WOD....5 Rounds

5 Cleans (165/105)

10 Toes to Bar

10 Burpee Box Jump Overs (24/20)

 

Cash Out.....l500 meter weighted lap (45/35)

Thursday's WOD...

 

SWOD......

Sled Push and Heavy Rope AMRAP

 

 

WOD....5 Rounds for time

10 Pull Ups

20 Wall Balls (20/14)

30 Double Unders

Wednesday's WOD....

 

 

SWOD....EMOM for 10

3 Snatch Grip Deadlifts every minute

 

WOD...

500 meter run

15 Snatch (135/85)

500 meter run

10 Snatch

500 meter run

5 Snatch

15 Bar Facing Burpees

 

Tuesday's WOD....

 

 

SWOD.....

Overhead Squat Strength/Practice Session

Find 3 Rep Max

 

WOD.....3 Rounds

100 meter Farmers Walk (100/70)

10 Box Jumps (30/24)

15 Toes to Bar

3 Rope Climbs

 

Cash Out......Handstands and Handstand Walk Practice

 

Monday's WOD......

 

 

SWOD....EMOM for 10

(2) Hang Cleans

 

WOD.....13 minute cap

.1000 meter run

40 KB Swings (70/50)

30 Burpees

20 Thrusters (115/85)

 

Saturday's WOD...

 

 

SWOD.....

Push Jerk Skill Session

 

WOD....Rotating EMOMs

5 Rounds

Movement/Minute 1........20 Wall Balls (20/14)

Movement/Minute 2.......15 Pull Ups

Movement/Minute 3.......10 Box Jumps (30/24)

Friday's WOD....

 

 

SWOD.....

Overhead Squat Practice/Skill Session

 

WOD......"Overhead DT"

5 Rounds

12 Deadlifts (135/95) CompRx (155/105)

9 Hang Cleans

6 Overhead Squats

Thursday's WOD.....

 

 

SWOD.....EMOM for 10 rounds

5 Weighted Pull Ups or Rope Climbs on even minutes

15 Goblet Squats on odd minutes

 

WOD.....8 minute AMRAP

5 Bar Facing Burpees

10 Snatch (95/65)

30 Double Underuse

 

Cash Out.....lTabatta

Med Ball Twist and Bicycles

Wednesday's WOD...

 

 

SWOD....EMOM and Descending 10 to 1 rep scheme...

min 1.....10 Deadlifts

min 2 .....9 Deadlifts

etc....

 

 

WOD....4 Rounds

10 Shoulder to Overhead (135/85)

25 Ab Mat Sit Ups

25 Overhead Weighted Lunges (45/35)

 

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