19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Saturdays WOD....

 

 

SWOD...

Push Jerk

1x1x1x1x1

 

Partner WOD......

as a team do:

Weighted 500 meter lap (45/35)

150 Wall Balls (20/14)

100 KB Swings (70/50)

50 Toes to Bar

30 Box Jumps (30/24)

500 meter dash.....

Fridays WOD....

 

 

SWOD.....

Back Squat

4x4x4x4x4

 

WOD....5 Rounds

9 Deadlifts (135/85)

6 Power Cleans

3 Shoulder to Overhead

*5 Bar Facing Burpees between each round*

 

Thursdays WOD.....

 

 

Bring Your Jump Rope!!!!!!!!!!

SWOD......

Heavy Rope Slams

SWOD 2......

Snatch Practice

 

Partner WOD.....12 minute AMRAP....even amount of work per athlete

30 Double Unders

15 Snatch (75/55)

Wednesdays WOD.....

 

 

SWOD....

Sled Push, Heavy Rope and Farmers Walk Circuit......format will be on the Whiteboard

WOD.....7 minute AMRAP

10 Wall Balls (20/14)

10 Pull Ups

Tuesdays WOD....

 

 

SWOD....EMOM for 12 Rounds

2 Tap and Go Squat Cleans.....add weight throughout

 

WOD.....3 Rounds

400 meter run

10 Deadlifts (225/155)

10 Burpee Box Jumps (24/20)

 

 

 

mondays WOD,,,,

 

 

SWOD,,,,,EMOM for 10 Rds

7 Ring Dips on even minutes

5 Strict Handstand Push Ups on odd minutes

 

 

WOD.....7 minute AMRAP

10 Toes to Bar

20 Single Arm DB Snatch (alternating) (40/25)

 

WOD 2.....3 Rounds

200 meter run

10 Push Press (135/85)

 

 

 

 

Saturdays WOD...

 

 

SWOD......

Front Squats

4x4x3x3x2

 

WOD.....7 minute AMRAP

5 Power Snatches (115/65)

10 Bar Facing Burpees

 

WOD 2......7 minute AMRAP

10 Pull Ups

10 Goblet Squats

 

 

Fridays WOD.....

 

 

SWOD....EMOM for 10 Rounds

5 Deadlifts on even minutes

5 Weighted, Strict Pull Ups

 

WOD....3 Rounds

200 meter Farmers Walk (100/70)

5 Muscle Ups, 3 Wall Walks or 3 Rope Climbs

10 Box Jump Overs (24/20)

30 Wall Balls (20/14)

 

Surprise Cash Out!!!!!!!

 

 

Thursdays WOD

 

 

SWOD....

Overhead Squats

3x3x3x3x3

SWOD 2.....

Heavy Rope Slams

(5) sets of 20 Slams

WOD....

50-40-30-20-10 Reps of

Double Unders

Ab Mat Sit Ups

Wednesdays WOD.....

 

SWOD.......EMOM for 12

1 Power Clean + 1 Hang Clean

 

WOD.....

Cash in......500 meter weighted run (45/35)

then 4 rounds of....

10 Burpees

10 Box Jumps (30/24)

10 Toes to Bar

Cash out w......500 meter run

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