WOD

STRENGTH

Tempo Front Squat 4×5, not to exceed 75%
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

CONDITIONING

“How much Wood would a Woodchuck chuck…”
3 Rounds for time:
200m Run 
20 TTB
40 WB

WELLNESS WEDNESDAY

𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗟𝗲𝘃𝗲𝗹𝘀 𝗔𝗿𝗲 𝗩𝗶𝘁𝗮𝗹 𝗧𝗼 𝗥𝗲𝗮𝗰𝗵𝗶𝗻𝗴 𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵

Why?
✅ Our energy levels
✅ Ability to heat when we are hungry and stop when we are full
✅ Quality sleep
✅ Ability to build muscle
✅ Fertility

And so much more!

Here are a few ways to improve hormone levels:
✅ Daily movement
✅ Balanced meals
✅ Quality sleep (at least 7 hours per night)
✅ Blood-sugar balance
✅ Limiting alcohol intake

𝗢𝘂𝗿 𝗵𝗼𝗿𝗺𝗼𝗻𝗲 𝗹𝗲𝘃𝗲𝗹𝘀 𝗰𝗼𝗿𝗿𝗲𝗹𝗮𝘁𝗲 𝘄𝗶𝘁𝗵 𝗼𝘂𝗿 𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝘁𝗼 𝗿𝗲𝗮𝗰𝗵 𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗴𝗼𝗮𝗹𝘀.

STRENGTH

Power Snatch 5×4, @ 75% 1RM

CONDITIONING

“Not Brian’s Son”
3 Rounds for time:
24 Pull ups, rest :30
24/18 Cal Row, rest :30
20 P. Snatch @ 75/55, rest :30
20 Bar Facing Burpees 
**2:00 rest b/t rounds

STRENGTH

Tempo Back Squat (3:0:2:0) 3×8
3 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top) **Not to exceed 75%

CONDITIONING

“John Wood Special”
5 Rounds for time:
15/12 cal bike 
10 HSPU 
10 DB Squat Clean 2×50/35 – 1 Head of DB needs to touch ground

STRENGTH

Pause Snatch Balance + Snatch Balance 5×5, starting at 65% and building to 80%

CONDITIONING

“If Tomorrow Never Comes”
3 rounds:
25 Toes to Bar
50’ Handstand Walk
50’ Overhead Walking lunge (135/95)

STRENGTH

Deadlift 10 @60% – 8 @65% – 6 @70% – 4 @80% – 2 @90%

CONDITIONING

CROSSFIT BENCHMARK WOD: “The Ghost” (edit with run)
23:00 AMRAP (REPS)
6 Rounds:
1:00 200m run (around islands) -or- row for cals
1:00 Burpees
1:00 DU
1:00 Rest

STRENGTH

Hang Clean + Jerk 4-3-2-2-2, starting at 60%, not to exceed 70%.

CONDITIONING

“The Thunder Rolls”
4 sets: (1 Set Every 5 Minutes)
20/16 Calorie Row
20 GHD Sit Ups (OR 40 Alt. Leg V-Up)
20 Pull-ups

WELLNESS WEDNESDAY

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗻𝗮𝗰𝗸? 👇🏽🙃

We want to incorporate protein, carbs, and healthy fat with meals and snacks.

As a bonus, add in some non-starchy veggies for volume, vitamins, and minerals!

STRENGTH

Front Squat 4×5, starting at 60% and building

CONDITIONING

“Friends in Low Places”
7 sets
1:30 AMRAP
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike
-Rest 1:30 b/w sets

STRENGTH

3×5 Hang Pause Snatch, 65-70%
*Pause for 2 sec in the receive

CONDITIONING

“The Dance”
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees