WODs for the week of Feb. 6th

PLEASE check Hercules CrossFit Facebook fan page for the wods February 6th- 10th.
Thank you

Friday WOD

Game
Dodge Ball. Coach's choice of exercises. 15 minutes

WOD
Run 1.5 miles

Thursday WOD

Skill & Strength
Clean 3-3-3-3-3

WOD
For time:
30 Squat clean & jerk, 65/95lbs
40 Ring Pull ups
50 Kettlebell swings, 25/45lbs
60 Sit ups
70 Bar facing burpees

Wednesday WOD

Skill & Strength
Pistols

WOD
9 Box Jumps 20/24inch
7 Toes to Rings
5 Deadlifts 155/225lbs
* 18 minute AMRAP

Tuesday

Skill & Strength
Bench Press 5-5-5

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Pull ups
Handstand Push ups

Monday WOD

Skill
Ring dips

WOD
5 Ground to Overhead, 85/115lbs
8 Overhead Squats, 85/115lbs
10 Floor Wipers
* 20 minute AMRAP

Friday WOD

Game

Powerball. 9 lb ball

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Thursday WOD

Skill & Strength
GHD sit ups. 5-5-5
Beginner- only go parallel

WOD
5 rounds for time of:
20 Double Unders
15 Overhead Squats 65/95lbs
10 Push ups
5 Toes to Bar

Wednesday WOD

Skill & Strength
Overhead Squat 3-3-5-3-3

WOD
6 Turkish Get ups 15/25lbs
8 Lateral jumps (women and men use paralettes, men must raise them 3 inches using the 45lb bumpers to be Rxd)
40ft Army crawl (from ghd to gate)
Run 2 laps
*20 minute AMRAP

Tuesday WOD

Skill & Strength
L-sit
Beginner-tuck sit on paralettes
Intermediate- L-sit on paralettes
Advanced- L-sit in rings
6 rounds of tabata

WOD
For time:
8 Shoot throughs (1 push up & 1 dip = 1 rep)
20 Power Cleans, 85/115lbs
30 Front Squats, 85/115lbs
40 Kettlebells swings, 25/45lbs
50 Butterfly Sit ups
60 Lunge steps
Run 400m (3laps)

Monday WOD

Skill & Strength
Shoulder Press 5-5-5. 12 minute cap

WOD
As many rounds as possible in 15 minutes of :
10 Sotts Press, 15/25lbs (keep BOTH heels on the ground and squat below 90 degrees for RX)
8 Box Jumps, 20/24inch
10 Push-ups
8 Stiff legged dead lifts, 65/95lbs

Friday WOD

Game Day
Dodge Ball. Red ball - 5 squats, Blue- 5 burpees, green- 5 push ups, yellow- 5 sit ups.

WOD
15 Kettlebell Swings 25/45lbs
12 Wall Balls 14/20lbs
9 Pull ups
*18 minute AMRAP

Thursday WOD

Skill & Strength
Dips

WOD
4 Rounds for time of:
20 dumbbell power snatch, right arm 30/45lbs
20 dumbbell power snatch, left arm 30/45lbs
15 Ring push ups
30 Double Unders

Post times.