19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Wednesday's WOD.....

 

 

SWoD.......

Push Press

5x2,

3 Minute Station WOD...

WOD 1....3 minutes max reps of.....Wall Balls (20/14)

rest 2 minutes

WOD 2....3 minute max reps of.....Pull Ups or Muscle Ups

rest 2 minutes

WOD 3.....3 minutes max reps of......

rest 2 minutes

WOD 4.....3 minutes of max reps of......Calories Rowed

rest 2 minutes

WOD 5......3 minutes of max reps of.....Burpee Deadlifts w DBs (80/50)

Tuesdays WOD...

 

 

SWOD.....EMOM for 10 Rounds

(1) Power Clean + (1) Squat Clean

 

WOD.....

500 meter Weighted lap (45/35)

then.....

21-15-9 reps of

Burpees

KB Swings (70/50)

end with.....

500 meter Un-Weighted Lap

Monday's WOD....

 

 

SWOD......EMOM for 10 minutes

3 Snatch Grip Deadlifts every minute....add weight without compromising technique

 

WOD......5 rounds for time

5 Hang Snatch (115/75)

5 Burpee Box Jumps (24/20)

5 Toes to Bar

 

 

Saturday's WOD.....

 

SWOD.....EMOM for 10

10 Ring Push Ups on even

10 Dumbbell Snatch on odd

 

WOD.....2 Rounds

30 Wall Balls

20 Ab Mat Sit Ups

10 Turkish Get Ups (50/35)

75 Double Unders or 500 meter lap

Friday's WOD.....

 

General Warm Up.....

 

SWOD.....

Farmers Walks

Battle Ropes

 

WOD....."Helen"

3 Rounds

500 meter run

21 KB Swings (50/35)

12 Pull Ups

Thursday's WOD....

 

SWOD....Front Squats

10x8x6x4x2

 

WOD.....4 Rounds

10 Box Jumps (24/20)

10 Shoulder to Overhead (135/85)

10 Toes to Bar

 

WOD 2.......3 minute Cap

100 Double Unders then max reps of Burpees

Wednesday's WOD.....

 

SWOD......

EMOM for 10 rounds

2 Hang Cleans

 

WOD.....8 to 1 reps of:

Deadlifts (225/155)

Bar Facing Burpees

Tuesday's WOD....

 

 

SWOD.....Sled Push and Battle Rope AMRAP

 

WOD....

12-9-6-3

Snatch (115/75)

Box Jumps (24/20)

Monday's WOD....

 

 

SWOD...

Back Squat

5X3, 2X1

 

WOD...3 Rounds

500 meter run

10 Thrusters (115/85)

15 Pull Ups

50 Double Unders

 

Saturday's WOD.....

 

SWOD.....

Deadlifts

3x3x3x1x1x1

 

WOD......"Chipper"

50 KB Swings (70/50)

40 Hand Release Push Ups

30Toes to Bar

20 Burpee Box Jumps (24/20)

 

Cash Out....Weighted Lap

 

 

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