CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Apr
30

4 30 19

thoracic range of motion drills
10 Y’s
10 T’s
10 W’s

3 rounds of:
5 snatch grip shoulder press @ rear rack
5 overhead squats
5 szotts press @ rear rack
:45 – 1:00 rest

*performed with pvc – oly bar

shoulder press:
5 @ 70%
3 @ 75%
2 @ 80%
2 @ 82.5%
2 @ 85%
2 @ 87.5%
*performed every 2:00


as many rounds and reps as posible in 20:00 of:
3 man makers @ 53lbs/35lbs – 1 puh up – row right – row left – squat clean to a thruster
6 pull ups – kipping pull up – butterfly pull up
9 burpees
*2 partner wod @ 20:00 – single @ 10:00

Apr
29

4 29 19

2:00 x 4 hip hinge mobility drillz

every 1:00 on the 1:00 for 6:00:
1 – 3 reps of d-lift from 1/2 to 3/4 to body weight

5 sprint start strokes @ 1/2 – 1/2 – 3/4 – 100 – 100
5 quick release practice


“Christine”
3 rounds for time of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20″


3 rounds of:
15 overhead tricep extensions
15 hammer curls



Apr
28

4 28 19

full body mobility drill

:30 hang from bar @ overhand
5 inch worms
:30 hang from bar @ underhand
5 wall squats (squat therapy)
5 – 8 broad jumps


as many rounds and reps as possible in 30:00 of:
50 double unders
40 kettle bell swings @ 53lbs/35lbs
30 wall ball shots @ 20lbs/14lbs
20 overhead squats @ 95lbs/65lbs
10 pull ups
*2 partner, alternating movements – partner A does double unders – partner B doeskettle bell swings– partner A does wall ball shots – partner B overhead squats – partner A pull ups….etc

Apr
27

Rest\Recovery Day

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Apr
26

4 26 19

“Jackie”
1 round for time of:
1000 meters row
50 thrusters @ 45lbs/35lbs
30 pull ups


3 rounds of:
8 bulgarian lunges – :45 rest — /8r/8l
8 bent over rows – :45 rest

8 hanging leg curls – :45 rest
8 handstand push ups @ strict
*1:30 rest – goal, try not to spend more than 1:00 per movement,
*load will be based @ increasing load every round (strength, speed), linear progression (fitness, maintenance, speed) and always mechanics

Apr
25

4 25 19

thoracic overhead mobility
2:00 foam roller
partner assisted thoracic/shoulder stretch from pullup bar
:30 per side single arm (leg supported) hang from pullup bar

10:00 of gymnastic skill practice:
hollow body
push up
ring dip
handstand
pull up pull ups – kipping pull up – butterfly pull up

pistol
hollow rock
*developed skill in these fundamentals, insure the progressions of each, that you may be working or practicing maintenance on.

5 rounds for times of:
250 meter row
50 double unders
50 air squats
25 push ups
*performed every 7:00



Apr
24

4 24 19

8 scorpions @ 8r/8l
8 iron t’s @ 8r/8l

8 laying leg raises

5 halos @ 5r/5l
5 shoulder press right
5 windmills right
5 shoulder press left
5 windmills left
5 push press right
5 farmers carry @ 25 yards right
5 push press left
5 farmers carry @ 25 yards left

4 rounds of:
3 shoulder press, increase load every round for a 3 rep max
*perform every 2:00

4 rounds of:
3 push press, increase load every round for a 3 rep heavy
*perform every 2:00

2 rounds for time of:
400 meter run
20 g.i. janes @ 6″- 10″ above reach

Apr
23

4 23 19

2:00 couch mobility
2:00 ankle mobility
hip mobility @ 5 each direction x 2
8 wall squats @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
lateral band walk left @ :30
lateral band walk right @ :30
bear crawls @ :30
split lunges @ :30
*1:00 rest


5 rounds of:
5 back squats @ 75% – 80%
*2:00 rest between rounds

5 rounds for time of:
10 d-lifts @ kettle bell
10 goblet squats @ kettle bell
10 reverse lunges @ alternating @ kettle bell
*load @ 70lbs/53lbs


Apr
22

4 22 19

10 wall slides
10 russian baby makers aka boot strappers
10 cuban presses @ barbell
10
over head squats
10 single leg jumps


10 rounds of:
2
snatch lift offs + 1 high hang snatch
*performed every 1:30 – 200 – built from 65% to a heavy complex – 1 miss constitutes form check and possible load reduction – miss twice – set is over.

snatch lift offs: to strenghten and improve mechanics from pose 1 (ground) to pose 2 (top of knee) of the snatch d-lift.
high hang snatch: to establish contact point at pose 2 (quad to hip extension) of the snatch

as many rounds and reps as possible in 7:00 of:
7
power snatches @ 135lbs/95lbs
14
toes to bar

Apr
21

4 21 19

1 round for time of:
100 alternating front rack lunges @ 135lbs/95lbs
400 meter run
80 push press @ 135lbs/95lbs
400 meter run
60 power cleans @ 135lbs/95lbs
400 meter run
40 box step overs @ 24″/20″ x 53lbs/35lbs
400 meter run
20 bar muscle ups
400 meter run
*2 partner wod – both partners present partitioning the reps between the two partners as desired – running done together.

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