CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
4

07.04.10

RESTDAY

Jul
3

07.03.10

warmup:
joint mobility drillz
25 sit ups
15 monkey hustles
10 dips
20 yard sprint x 2
3 rounds

tech/mech:
push jerk
box jump
walking lunge

wod:
1/4 mile run
9 dumbbell push jerks
15 box jumps
21 dumbbell walking lunges
4 rounds for time
*same moderate to heavy load on push jerk and walking lunges, 40% to 50% body weight
*scale as needed

Jul
2

07.02.10

warmup:
joint mobility drillz

wod:
to be posted on white board

Jun
30

07.01.10

warmup:
joint mobility drillz

tech/mech:
deadlift
hang powerclean
powerclean
front squat
clean

wod:
3 cleans
5 rounds
*rest then do
10 pull ups
10 dips
10 sit ups
10 squats
7 rounds

Jun
30

06.30.10

RESTDAY

Jun
28

06.29.10

warmup:
joint mobility drillz

wod:
5k run

Jun
27

06.28.10

warmup:
joint mobility drillz
3 weighted pull ups
5 strict pull ups
7 kipping pullups
2 rounds
*coming off bar constitutes termination of set

tech/mech:
deadlift
ring handstand push up

wod:
5 deadlifts
5 ring handstand push ups
3 rounds
*for load and time
*scale as needed

Jun
27

06.27.10

warmup:
joint mobility drillz
1/4 mile run
15 push ups
15 dips
15 pull ups
15 squats
2 rounds

tech/mech:
clean
clean and jerk
snatch

wod:
see above

Jun
26

06.26.10

warmup:
joint mobility drillz
1/4 mile run
20 sit ups
2 rounds

tech/mech:
double unders
box jumps
kettlebell swings

wod:
40 double unders
30 box jumps, 24inch
20 kettlebell swings, 1.5 pood
for time
scale as needed

Jun
25

06.25.10

warmup:
joint mobility drillz
1 power clean
1 shoulder press
1 push press                              
1 push jerk
* load @ 55% body weight
*emom for 10:00

tech/mech:
deadlift
strict chin up

wod:
3 deadlifts @ 75% 1 rep max
25 yard sprint x 2
5 strict chin ups
5 rounds for time

Previous Page 322 323 324 325 326 327 328 329 330 331 Next Page