Workout Of The Day Archive

Sunday- 130823

Dov Panda -

CrossFit WOD
Strength:
In 15:00
Build to heavy
5 Weighted Pull-ups
+
5 Weighted Dips

Metcon:
AMRAP 18:00
15 Deadlifts 60/40kg
12 Burpees over the bar
10 Toes to bar / knees to chest
6 HSPU

Endurance:
Metcon:
Amrap 40:00
1000m Row
30 Push ups
2000m Bike
30 Air Squats
500m Run
15 Pull ups

CrossFit Strength:
Accessory
In 12:00 - 3-4 Sets

  1. 20m Over head DB Walk Right
  2. 20m Over head DB Walk Left
  3. 20 Hollow Rocks
    Rest as needed between sets

Strength
In 15:00
Seated Strict Press
Build to heavy 5 reps
Seat on a box/bench

Metcon
AMRAP 9
50 Double unders
10 Push press 60/40kg
5 Front Squats