19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Thursday's WOD....

 

 

SWOD.....

Back Squats

5x3, 2x2

 

WOD....

8 to 1 Reps of....

Cleans (115/75)

with 30 Double Unders btw Rounds

 

Wednesday's WOD.....

 

SWOD.....EMOM for 12

(1) Hang Snatch

 

WOD.....3 Rounds

100 meter Farmers Walk (100/70)

10 Toes to Bar

30 Wall Balls (30/24)

 

Tuesday's WOD.....

 

 

SWOD.....

15 minute practice/skill session.........Deadlifts

 

WOD......3 Rounds

200 meter run

10 Push Press (135/95)

15 Pull Ups

 

WOD 2.....3 minute AMRAP

10 Burpees

20 Air Squats

 

 

 

Monday's WOD...

 

Mondays WOD will be at the new SOC Box a few suites down from the original......Suite 603

 

 

SWOD.....EMOM for 12

(1) Bear Complex

 

WOD....5 Rounds

5 Burpee Box Jumps (30/24)

10 KB Swings (70/50)

15 Ab Mat Sit Ups

 

Saturday's WOD....

 

SWOD......EMOM for 10

3-5 Handstand Push Ups on even

10 Sumo High Pulls on odd

 

Partner WOD.....athletes do equal work, 1 athletes works at a time....

 

500 m Weighted run (45/35)

as a team do 40 Snatches (135/85)

40 Toes to Bar

500 m Weighted run (45/35)

as a team do 40 Clean and Press (135/85)

40 Toes to Bar

Friday's WOD...

Bring your Jump Ropes!!!!!

SWOD.....

Front Squats

5x3, 2x2

 

WOD.....3 Rounds

400 meter run

10 Thrusters (115/75)

30 Double Unders

 

Thursdays WOD....

 

SWOD.....

Push Jerk

 

WOD....5 Rounds for time

5 Hang Cleans 155/95)

10 Bar Facing Burpees

 

WOD 2......

10 Knees to Elbos

30 meter Overhead Weighted Lunges (45/35)

Wednesday's WOD....

 

 

SWOD....

Sled Push AMRAP

 

WOD....7 minute AMRAP

2 Overhead Squats (135/85)

2 Pull Ups

4 Overhead Squats

4 Pull Ups

6 Overhead Squats

6 Pull Ups

8 Overhead Squats

8 Pull Ups

etc.....

Tuesday's WOD....

 

SWOD.....EMOM for 10

5 Weighted Pull Ups on even

20 Push Ups on odd

 

WOD.....3 Rounds

5 Deadlifts (275/155)

10 Bar Over Burpees

200 meter run (to new SOC)

15 KB Swings (50/35)

30 Goblet Squats (50/35)

200 meter run (back to original SOC)

 

 

Monday's WOD.....

 

 

SWOD.....EMOM for 10 Rounds

1 Clean + 1 Jerk.....

 

WOD.....4 Rounds

5 Wall Walks, 4 Muscle Ups or 3 Rope Climbs

200 meter run

10 Toes to Bar

15 Snatch (95/65)

 

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