CrossFit W.O.D:
Strength:
Thruster (from the rig)
4-4-3-3-3
Metcon:
For Time:
200m Run
10 Sandbag Clean (#75/45)
400m Run
20m DB Overhead Lunges (#22.5/15x1)
600m run
30 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: For Time: 30-20-10 KB Swing (#32/24) Goblet Lunges (#32/24) *Every each round 50 double unders Endurance: 2 Rounds for time: 20 Alt.Devill press (#15/10x1) 60 Mountian climber 3 Wall walk 40 DB Snatch(#15/10x1) 60 Mountain
CrossFit W.O.D: Skill: 15min practice free handstand hold/walk Metcon: Every 4mim for 16min: 15 Box jumps 200m run 12 Dual DB Thruster (#22.5/15x2)
CrossFit W.O.D: Strength: Every 2.5min for 12.5min: 5 Weighted Push-up + 20-30 Second L-Sit Metcon For Time: 8 Rounds for time: 6 Dual DB Hang Squat Clean (#22.5/15x2) 30 Double unders