CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
20

10 20 17

3 – 2 – 1 reps of:
pistols
hollow rocks
handstand walk @ 3 complete steps forward, 2 backward, 1 forward each round
5:00 time cap

3 – 2 – 1 reps:
muscle ups
ying yangs
skin the cat
5:00 time cap

3 – 2 – 1 reps of:
gymnastic skill of choice, pull up, box jump, handstand push up, double under, push up, etc.
5:00 time cap

tabata, 8 rounds of :20 of movement followed by :10 of rest:
kettle bell swings @ 53lbs/70lbs
push ups @ hand release
box jump overs @ 24″/30″
plank

Oct
19

10 19 17

8 – 10 rounds of:
1 front squat @ :03 descent, :02 bottom pause tempo
increasing load every round for a 1 rep max

1 round for time of:
20 thrusters @ 115lbs/75lbs

10 pull ups
30 front squats @ 115lbs/75lbs
20 pull ups
40 back squats @ 115lbs/75lbs
30 pull ups

Oct
18

10 18 17

as many rounds and reps as possible in 20:00 of:
400 meter run
20 power cleans @ 135lbs/95lbs
20 toes to bar
partner wod, partitioning reps as planned with one partner working at a time, running together @ arms length

Oct
17

10 17 17

3 rounds of:
20 lateral lunges @ increasing load every round
1:00 rest
max rep pull ups @ strict
1:00 rest
20 monster walks @ increasing load every round
1:00 rest 

6 rounds for max reps of:
max rep thrusters @ 95lbs/65lbs in :30
:30 rest
max rep box jump overs @ 24″/20″ in :30
:30 rest

accessory work:
superset rounds of:
25 yard sled push
15 ball slams
25 yard sled push
15 ball slams
25 yard sled push
15 ball slams
increasing load every round, 1:30 – 2:00 rest between rounds reference 10-8-17 for load

Oct
16

10 16 17

3 rounds of:
5 dead lifts
:20 rest
max rep ring dips @ :02 descent, :01 pause @ bottom, :01 pause @ the top
2:00 – 3:00 rest between rounds

1 round for time of:
600 meter row
800 meter run
1000 meter row

4 rounds of:
15 overhead tricep extensions
15 hammer curls

Oct
15

10 15 17

15 – 12 – 9 reps of:
power cleans @ 185lbs/135lbs
handstand push ups @ strict

every 2:00 on the 2:00 for 12:00 perform:
8 – 10 seated shoulder presses
8 – 10 toes to bar @ strict

accessory work:
3 rounds of:
25 calf raises
20 weighted box step ups 10r/10l

Oct
14

10 14 17

REST DAY

Oct
13

10 13 17

8 rounds of:
2 snatch lift offs @ :01 – :02 pause @ mid knee
1 snatch
1:30 rest between rounds
let your skill be your guide to increasing of load every round, 

4 rounds for times of:
400 meter run
20 kettle bell swings @ 53lbs/35lbs
20 wall ball shots @ 20lbs/14lbs
4:00 rest between rounds

accessory work:
4 superset rounds of:
8 close grip bench presses
16 bulgarian lunges 8r/8l

Oct
12

10 12 17

6 rounds of back squats:
r1. 3 @ 80%
r2. 2 @ 85%
r3. 1 @ 90%
r4. 3 @ 85%
r5. 2 @ 90%
r6. 1 @ 95%

as many rounds and reps as possible in 10:00 of:
5 man makers @ 50lbs/30lbs dumbbells
10 pull ups
15 box jumps @ 24″/20″

accessory work:
25 – 20 – 15 – 10 reps of:

shoulder shrugs
prone grip barbell curl

Oct
11

10 11 17

8 – 10 rounds of:
1 push press
increasing load every round for a 1 rep max
2:00 rest between rounds

3 rounds for times of:
500 meter row
20 push presses @ 115lbs/95lbs – 95lbs/75lbs or @ 55%/65%
15 toes to bar
6:00 time cap per round on an 18:00 running clock

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