WOD

Monday

CrossFit Stumptown – CrossFit Therapydia shoulder to overhead prep (No Measure) 250 m row 20 Double Unders 10 Hollow rock 10 Supermans Reverse Inchworm 50 ft Spiderman stretch 50 ft 5 Strict pull ups 5 Wall Squats (toes to wall) 10 PVC pipe pass throughs 10 bottom of squat Sotts
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Sunday

CrossFit Stumptown – CrossFit Therapydia bumper plate warm up 35/25 (No Measure) 10 good mornings, plate on chest 10 G2OH 10 stationary lunges with bumper plate OH 10 OH squats 10 burpees onto plate 10 goblet squats with bumper plate on chest 10 handstands onto plate 10 push ups
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Saturday

CrossFit Stumptown – CrossFit Dynamic Warm-up (No Measure) Three Laps Knee Grabs Russian Kicks Dynamic Walk Alternate Toe Touches Prison Walk Over/Under the Hurdle Carioca Lunge and Twist Bear Crawl Crab Walk Inch Worm Spiderman Walk Metcon (Time) With a partner, one working at
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Friday Open 17.1

CrossFit Stumptown – CrossFit Therapydia Snatch Warm up (No Measure) 250 m row or 15 Cal on Airfit 10 PVC Pass throughs 10 Prone PVC Behind the neck press 10 Hands and knees sprinkler 10 Pull ups 10 Spiderman stretch 10 Mountain Climbers 10 Jumping lunge 10 Lateral lunge stretch
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Thursday

CrossFit Stumptown – CrossFit Therapydia shoulder to overhead prep (No Measure) 250 m row 20 Double Unders 10 Hollow rock 10 Supermans Reverse Inchworm 50 ft Spiderman stretch 50 ft 5 Strict pull ups 5 Wall Squats (toes to wall) 10 PVC pipe pass throughs 10 bottom of squat Sotts
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Wednesday

CrossFit Stumptown – CrossFit Therapydia Snatch Warm up (No Measure) 250 m row or 15 Cal on Airfit 10 PVC Pass throughs 10 Prone PVC Behind the neck press 10 Hands and knees sprinkler 10 Pull ups 10 Spiderman stretch 10 Mountain Climbers 10 Jumping lunge 10 Lateral lunge stretch
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Tuesday

CrossFit Stumptown – CrossFit Therapydia PVC warm up (No Measure) 20 PVC pipe pass throughs 20 PVC pipe V ups 20 PVC pipe wall facing squats 20 burpees over PVC pipe 20 PVC pipe thrusters 20 walking lunges with rotation PVC pipe OH Double-Unders (Take 10 minutes to work on doubk
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Monday

CrossFit Stumptown – CrossFit Warm-up (No Measure) Therapydia warm up 500 m row or 20 cals on bike 50 DU 30 second handstand practice (wall, or free standing) 10 MB Clean 20/14 10 MB S2OH 20/14 50 Ft MB OH walking lunge 10 OHS with MB 20/14 50 ft broad jump Clean and Jerk (5 set
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Sunday

CrossFit Stumptown – CrossFit Dynamic Warm-up (No Measure) Three Laps Knee Grabs Russian Kicks Dynamic Walk Alternate Toe Touches Prison Walk Over/Under the Hurdle Carioca Lunge and Twist Bear Crawl Crab Walk Inch Worm Spiderman Walk Deadlift (Work up to a heavy 3 reps) CrossFit
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