CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
13

2 14 11

joint mobility drillz
warmup:
7 chest to bar pull ups
:15 ring l-sits
5 rounds

tech/mech:
dumbbell thrusters
kettlebell swings

wod:
21 – 15 – 9 reps of
dumbbell thrusters @ 40lbs
kettlebell swings @ 1.5pood (53lbs)

Feb
12

2 13 11

join mobility drillz
warmup:
burgeners x 3
1/4 mile run

tech/mech:
deadlift
hang powerclean
powerclean
push jerk
split jerk

wod:
clean and jerk
1 – 1 – 1 – 1 – 1 – 1 -1

Feb
12

2 12 11

joint mobility drillz
warmup:
20 walking lunges
10 overhead squats
3 rounds

tech/mech:
see below

wod:
“team barbara”
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds for time

Feb
11

2 11 11

joint mobility drillz
warmup:
1 – 2 – 3 reps of
l-pull up
knee to elbow
toe to bar
ying yang
 

wod:
5k

then do 3 – 2 – 1 reps of
above sequence

Feb
9

2 10 11

joint mobility drillz
warmup:
burgeners x 3
broad jump for distance x 3
3 rounds

tech/mech:
power clean
kettlebell swing
box jump

wod:
15 kettlebell swings @ 1.5pood/1pood
15 power cleans 95lbs/65lbs
15 box jumps @ 24inches
7 rounds for time

scale as needed

Feb
8

2 9 11

RESTDAY

Feb
7

2 8 11

joint mobility drillz
warmup:
1 – 2 – 3 reps of
parallette handstand push ups
skin the cat
pistol

tech/mech:
medicine ball clean and press
double unders

wod:
15 medicine ball clean and press
50 double unders
5 rounds for time

Feb
6

2 7 11

joint mobility drillz
warmup:
see below

tech/mech:
see below

wod:
“angie with a twist”
100 pull ups
100 sit ups
100 push ups
100 squats
*for time

Feb
5

2 6 11

joint mobility drillz
warmup:
turkish get up right/left
1 – 1 – 1 – 1 – 1 – 1 – 1

tech/mech:
wall ball shots

wod:
“karen”
150 wall balls
*for time

Feb
4

2 5 11

wod:
to be posted on white board

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