WOD 010114
Skill: Deadlift
Strength: Deadlift 5-5-5
Metcon: Run 800M Then 5 rounds of: 21 Ground to overhead with plate (20/10kg) 15 Burpee - over the box jump 9 Pushups Then Run 800M
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Tuesday - 211025
CrossFit W.O.D: Strength: 5 Super set: 3 Weighted Push-up + 20-30 Sec L-sit Metcon: 16min AMRAP: 400m run 12 Goblet Lunges (#32/24) 8 Ring dips Endurance: E4mom For 36min: 50 Double unders 15 Dual Db Push-press (#15/10x2) 10 Burpees to-target 5 Devil press (#15/10x2)
Monday - 201025
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Clean Pull 1 Squat Clean Metcon: 8 Rounds For time: 5 Burpee Pull-ups 10 Dual DB Hang Clean&Jerk (#22.5/15x2) 15 Jump Squat Endurance: 38min AMRAP of: 400m Run 20 Wall-ball (#10/6) 200m Run 15 KB Swing
Sunday - 191025
CrossFit W.O.D: Stredngth: Tempo Deadlift (@x232) 4-4-4-3-3 Metcon: 5min AMRAP of: 10 Thruster (#43/30) 30 Double unders -1min Rest- 5min AMRAP of: 15 KB Swing (#32/24) 15 V-ups CrossFit Strength: Part A: Back rack Lunges 8-8-6-6-4-4 Part B: 3-4 sets: 10-12 Dual DB Romanian Deadlift + 30
Saturday - 181025
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-2-2-1 + 30 Sec Hollow-hold Metcon: 6 Rounds For time: 10 Wallball (#10/6) 3 Sandbag Clean (#75/45) 1 Wall-walk