19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Friday's WOD.....

 

General Warm Up.....

 

SWOD.....

Farmers Walks

Battle Ropes

 

WOD....."Helen"

3 Rounds

500 meter run

21 KB Swings (50/35)

12 Pull Ups

Thursday's WOD....

 

SWOD....Front Squats

10x8x6x4x2

 

WOD.....4 Rounds

10 Box Jumps (24/20)

10 Shoulder to Overhead (135/85)

10 Toes to Bar

 

WOD 2.......3 minute Cap

100 Double Unders then max reps of Burpees

Wednesday's WOD.....

 

SWOD......

EMOM for 10 rounds

2 Hang Cleans

 

WOD.....8 to 1 reps of:

Deadlifts (225/155)

Bar Facing Burpees

Tuesday's WOD....

 

 

SWOD.....Sled Push and Battle Rope AMRAP

 

WOD....

12-9-6-3

Snatch (115/75)

Box Jumps (24/20)

Monday's WOD....

 

 

SWOD...

Back Squat

5X3, 2X1

 

WOD...3 Rounds

500 meter run

10 Thrusters (115/85)

15 Pull Ups

50 Double Unders

 

Saturday's WOD.....

 

SWOD.....

Deadlifts

3x3x3x1x1x1

 

WOD......"Chipper"

50 KB Swings (70/50)

40 Hand Release Push Ups

30Toes to Bar

20 Burpee Box Jumps (24/20)

 

Cash Out....Weighted Lap

 

 

Friday's WOD...

 

 

SWOD...

Snatch Strength/Practice Session

1 Snatch Grip Deadlift + 1 High Hang Snatch

 

WOD.....10 minute AMRAP

10 Wall Balls (20/14)

10 Pull Ups

10 Burpee Deadlifts w DBs (90/60)

 

 

Thursday's WOD....

 

 

SWOD.....

Front Squats

10x8x6x4x2

 

WOD....5 Rounds.

5 Hang Cleans (155/95)

5 Bar Over Burpees

30 Double Unders

 

Cash Out....7 minutes to work on Ab Mat Sit Ups Challenge!!!!!!

 

 

Wednesday's WOD.....

 

 

SWOD......EMOM for 10 minutes

10 Ring Dips on even minutes

10 Ground to Overhead w  Dumbbells on odd minutes

 

WOD.....4 Rounds

500 meter run

10 Deadlifts (225/155)

25 Air Squats

Tuesday's WOD......

 

 

SWOD......

Overhead Squat Practice/Strength Session

 

WOD....

7 minute AMRAP

2 Rope Climbs, 3 Muscle Ups or 3 Wall Walks

10 Box Jumps (30/24)

 

WOD 2......

3 minute AMRAP

10 Push Ups

10 Toes to Bar

 

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