Monday

Warm up for 9 mins:
Min 1 – 40 second – German hang
Min 2 – 3 x False grip pull up on rings
Min 3 -15 x Seated leg raise (sitting on floor lifting toes off floor)
Strength
Back squat 6×6
PAIRS RELAY – 14 min AMRAP (Each partner must finish full set before swapping)
3 TTB
6 Thrusters 45/27.5kg
Tuesday
Warm up climbing
Oh Squat 5×3 (pf)
Every 2 mins:
Snatch 4×3 high hang
WOD 3 rounds for time
15 pull ups
30 wall balls
Wednesday

9 mins alternating:
Min 1 – 30 seconds HS hold
Min 2 – 5 x Bridge ups
Min 3 – 10 x forward and back (Monster walk – glute activation with band)
Muscle ups:
Warm up with 2 sets n low rings.
Followed by 9 minutes of:
With partner alternating 2 reps:
Muscle ups on high rings (assisted)
or
Ring dip holds to press with band. (scaled option is to build ring dip hold and press)
WOD (Score = total rounds)
0-3 mins
3 x HSPU / head stand to press ups
30 double unders:
3-6 mins to perform 200m run.
6-9mins
3 x HSPU / HStPU
8 box jump overs
9-12 mins
to perform 200m run
12-15mins
3 HSPU / HStPU
3-6-9-12-15 burpees (climbing by 3 each round)
Thursday
Every 2 mins
4 x 3 High hang Clean + jerk
WOD – Chipper
20 Snatch
20 Front squat
20 Bar bell burpees
20 Clean & press
RX 50/30kg
SC 40/25kg
Friday
3 sets EMOTM alternating:
45 seconds Banded Chest stretch
30 sec Hollow body hold
45 seconds Hip flexor stretch with band.
Crossfit team series 2016 WOD
 
Saturday
9:45am
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am Class
Deadlifts Every 2 mins
5 x 2
Paul
Five rounds for time
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.