CrossFit Leviatan

WOD 310826

warm up
30x2
Jumping Jacks
Mountain climbers
Shoulder tapping
Caldo raíses

Strength
(Tempo 3111)
10x3
Weighted squats
Pike push up/ shoulder press

Met-Con
20 Half burpees

WOD 280726
Final Test 16/16

warm up
10x2
Half burpees
Squat
Hand release push up
Lung (tota)
Ring rows

Gymnastics
10z3
Tempo 3111

Inverted Row
Push up

Met-Con
20 min AMRAP

32mts walking lunges
15 Jumps squats
10. Burpees

60 single unders every 4 min

WOD 270826

warm up
2x
20-30-40
Jumping Jacks
Hip bridge

Strength
15x3
One leg hip bridge
One leg romanian desdlift

Sumo deadlift
10x3
(Tempo 4111)

WOD 260826

warm up
3x
50 single unders
20 squats
10 push up
1 burpee

Met-Con

6 min AMRAP x 4 (add +2 min For next AMRAP) + 2 min rest

A:
16 mts walking lunges
10+5 jump squats

B:
10 inverted Row
20 ring rows

C:
20 push up
40 bench dips

D:
+2 burpees to target
5 hand release push up
8 Dynamic lunges

WOD 250826
Heavy Day

Warm up
20x2

Hip brigde
Double crunch
Marching plank

Sumo deadlift

WOD 240826

warm up
2 rounds of
100 single.unders
50 mountain climbers
5 Half burpees

Met-Con
9 min AMRAP x4

A:
15 invented rows
20 push up
30 jump squats

B:
20 ring rows
15 hand release push up
10 burpees

C:
10 walking push up
30 Dynamic lunges
40 bench dips

D:
100 mini squats
100 shoulder tapping

WOD 210826

Warm up
40x1
Hand release push up
Shoulder tapping
Lunges
Squats
Ring rows
Bicep curl 15/10

Conditioning
10x3
Dynamic bulgarian Squat
Clap push up

Met-Con

6 min AMRAP x2 + 2 min rest

A:
10 inverted row
15 push up
20 squats

B:
5 burpees
100 single unders

WOD 200826

warm up
3x
30 Jumping Jacks
40 mountain climbers
50 double crunch

Gymnastics
20x2
Hip bridge

Strength
10x3
Romanian desdlift

CORE
Tabata x2

Sit up & leg raíses
Wind whippers & side plank

WOD 190826

warm up
100 Jumping Jacks
10 Half burpees

Met-Con
Complete un any order, mix theme as needed

1000 single unders
300 squats
300 bench dips
100mts walking lunges
100 ring rows
100 Dynamic lungess
60 burpees
60 inverted Row
50mts Bear crawl
30 walking push ups

WOD 180826

warm up
100 Jumping Jacks
80 mountain climbers
60 crunches
40 leg raíses
1 min plank

Conditioning
5x
10 kettlebells swings 40/30

ABS
1 min weighted plank x3