19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Fridays WOD.....

 

 

SWOD.....EMOM for 10 Rounds

2 Hang Squat Cleans

 

WOD......5 Rounds

5 Wall Walks or 5 Muscle Ups

10 Deadlifts (225/155)

200 meter run

Thursdays WOD......

 

 

 

SWOD....EMOM for 10 rounds

5 weighted Chin Ups on even minutes

45 second plank on odd

 

Partner WOD.....reps should be split evenly!!!!!

400 meter weighted lap (45/35).......partners share weight

100 Hand Release Push Ups

100 Weighted Lunges (45/35)

100 Ground to Overhead w DBs (80/50)

400 meter weighted lap (45/35)

 

Wednesdays WOD....

 

 

SWOD......

Back Squats

5x3x3x3x3

 

WOD......6 minute AMRAP

5 Snatch (115/65)

5 Overhead Squats (115/65)

5 Bar Over Burpees

Rest 2 minutes

WOD 2.......6 minute AMRAP

5 Burpee Box Jumps (30/24)

15 Ab Mat Sit Ups

 

Tuesdays WOD.....

 

 

SWOD.....EMOM for 15 rounds

1 Bear Complex per minute

 

WOD.....

400 meter lap

50 Wall Balls (20/14)

400 meter lap

40 Toes to Bar

400 meter lap

30 Cleans (135/95)

Mondays WOD.....

 

 

SWOD....10 to 1 and 1 to 10 reps of

KB Swings

Burpees

Minute 1.....10 KBS and 1 Burpee

Minute 2......9 KBS and 2 Burpees

etc......

WOD.......Fight Gone Bad Format WOD....

Box Jumps (24/20)

Push Press (95/65)

Pull Ups

Goblet Squats (50/35)

Push Ups

 

 

Saturdays WOD.....

 

 

SWOD......

Deadlifts

3x2x1x1x1x1

 

Pick pick your WOD......

WOD 1......Amanda

9-7-5

Muscle Ups

Snatch

or

WOD 2......

40-30-20-10

Wall Balls (20/14)

Box Jumps (30/24)

Fridays WOD.....

 

 

 

SWOD.....

Push Jerk

2x2x2x2x2

 

WOD......5 Rounds for time

10 KB Swings (70/53)

10 Knees to Elbows

10 Thrusters (95/65)

Thursdays WOD....

 

 

 

SWOD......EMOM for 10 Rounds

2 Power Cleans

 

WOD.....8 minute AMRAP

10 Pull Ups

30 Double Unders or 75 Singles w JUMP ROPE

Rest 3 minutes

WOD 2......8 minute AMRAP

1000 meter run then 5 Burpees then 5 Ninja Sit Up Sets until time runs out

Wednesdays WOD.....

 

 

SWOD.....

Front Squats

3x3x3x3x3

 

WOD....3 Rounds

200 meter Farmers Walk (100/70)

10 Handstand Push Ups

10 Deadlifts (225/155)

10 Toes to Bar

Tuesdays WOD.....

 

 

Each WOD will have a 10 minute cap......let's have some fun

WOD 1.......Grace

30 Clean and Jerks (135/95)

WOD 2.......Isabel

30 Snatch (135/95)

WOD 3.......

30 Burpee Box Jumps (30/24)

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