WOD

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY FF ANNIVERSARY PARTY *STARTS AT 9:00AM!

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 toes-to-bars24 double-unders Rx - 50lbs / 35lbs - 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders Scaled - 35lbs / 20lbs Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 5 Rounds For Time Buy in… 600m DB Run 21 Plate G2O 15 DB Floor Press 9 Low TRX Rows Cash out… 600m DB Run *30 minute time cap Finisher 50 Firehydrants 50 Lateral Lunges

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Partner Open WOD 14.4 AMRAP in 28 minutes: 60 Calorie Row 50 Toes-to-Bars 40 Wall Ball Shots 30 Cleans 20 Muscle-Ups Beg - Choose weight w/focus on technique | TRX Pull-ups Int - 115/65lb | Pull-ups Adv - 135/95lb | Muscle-ups Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 3 RFT (advanced) 60 KB Goblet Squats 30 Burpees 20 T2B 3 RFT (scaled) 60 Air Squats 30 Half Burpees 20 Hanging Knee Raises *15 minute time cap 10 Minute AMRAP 200 Medicine Ball Cleans 400m Med Ball Run AMRAP Plank Hold *In Teams of 2 (Pt.

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Back Squat 3.3.3.3.3. *Increase weight as technique remains *Record heaviest weight used *15-20 minute clock For Completion 100 Barbell Walking Lunges *1 minute plank hold every time you rest *To be done with an empty barbell *12 minute time cap Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY In 15 Minutes or less… 10 DB Snatches 10 Box Jumps 20 DB Snatches 10 Box Jumps 30 DB Snatches 10 Box Jumps 40 DB Snatches 10 Box Jumps 50 DB Snatches 10 Box Jumps 15 Minute AMRAP 50/40 Cal Row 50 Ball Slams 50 Weighted Toe Touches

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Interval Training 0:00 – 5 Minutes 800m Run Alternating Max Reps Hang Power Snatches 5 - 8 Minutes Rest 8 - 13 Minutes 800m Run Alternating Max Reps Power Snatches 13 - 15 Minutes Rest 15 - 20 Minutes 800m Run Alternating Reps Max Overhead Squats *Alternate reps with a partner *Score total reps used with the barbell Beg - Choose weight w/focus on technique | 600m Run Int - 75/55 Adv - 115/75 Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY A. AMRAP 8:00 min 3.6.9.12… KB Deadlifts KB Shoot-throughs *Buy in each round with

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strict Pull-up (Skill & Practice) Pull-up Assessment: Max Effort (x1) Hollow Rocks x 30 (Beginners x 15)Scapular Retractions (w/3s hold) x 10Banded Pull-ups (w/3s hold) x 10 *Complete the above x 3 *15 minute clock B. 3 Rounds For Time 10 DB Power Snatches (L) 10 Single-Arm OHS (L) 10 Strict Pull-ups 10 DB Power Snatches (R) 10 Single-Arm OHS (R) 10 Strict Pull-ups *15 minute time cap Beg - 15/10lbInt - 30/20lbAdv - 45/35lb Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 4 Minute Clock Alternate 10 Row Calories 4 Minute Clock Alternate 10