19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Friday's WOD....

 

SWOD....EMOM for 10

2 Tap and Go Cleans

 

WOD.....

50 KB Swings (70/50)

40 Wall Balls

30 Pull Ups

20 Burpees

Thursday's WOD.....Endurance WOD at 7pm

 

 

SWOD.....EMOM for 10

3 Deadlifts on even

10 Ring Dips on odd

 

 

WOD....4 Rounds

400 meter run

10 Snatch (95/65)

50 Double Unders

Wednesday's WOD......

 

 

SWOD......EMOM for 10 rounds

"Gravity Complex" .....2-3 Reps of...

1 Hang Clean + 1 Hang Squat Clean + 1 Shooulder to Overhead

 

WOD......3 Rounds

200 meter Farmers Walk (100/70)

10 Toes to Bar

15 Overhead Squats (115/85)

 

 

Tuesday's WOD....l

 

 

SWOD......

Push Press

5x2

WOD......5-10-15-10-5 reps

5 Pull Ups

5 Push Ups

5 Box Jumps (30/24)

10 Pull Ups

10 Push Ups

10 Box Jumps

15 Pull Ups

15 Push Ups

15 Box Jumps

10 Pull Ups

10 Push Ups

10 Box Jumps

5 Pull Ups

5 Push Ups

5 Box Jumps

 

 

Monday's WOD......

 

 

SWOD......

Back Squat

5x3

WOD......

Cash in.....400 meter run

then 40-30-20-10 Reps of

Wall Balls (20/14)

AbMat Sit Ups

Cash out......200 meter run

Saturday's WOD.....

 

 

Partner WOD Saturday..........

SWOD....

Hang Squat Clean Thrusters

5x2

Partner WOD......

As a team complete 3 Rounds of

"Relay Style" 500 meter run

20 Clean and Jerks

30 Pull Ups

40 Goblet Squats (50/35)

Friday's WOD......

 

 

SWOD.......EMOM for 10 Rds

10 Ring Dips on even

10 Dumbbell Snatches (80/50)

 

WOD......

3 Rounds

25 Wall Balls

10 Toes to Bar

 

WOD 2.......

3 minute AMRAP

Max reps of Burpee Box Jumps (30/24)

Thursday's WOD.....

 

 

SWOD......

Deadlifts

 

WOD......3 Rounds

200 meter Farmers Walk (100/70)

50 Double Unders

30 meter Overhead Weighted Lunge (45/35)

 

Wednesday's WOD........

 

 

SWOD.....EMOM for 10

(2-3) reps of"Gravity Complex"

1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

WOD.....

18-15-12-9-6

KB Swings (70/50)

Hand Release Push Ups

Ab Mat Sit Ups

*2 Rope Climbs or 2 Wall Walks between sets*

Tuesday's WOD........

 

 

SWOD.......

Front Squats

5x3

 

WOD.......5 Rounds

5 Box Jumps (30/24)

10 Pull Ups

10 Thrusters (95/65)

 

Cash out w Heavy Rope Slams.......Goal is 5x30

 

 

 

 

 

 

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