WOD 030314
Strength: Strict Press 5-4-3-2-1
Metcon: For time: Run 800m 30 Box jumps 30 V-ups Run 400m 20 Box jumps 20 Pistols Run 200m 10 Box jumps 10 Pullups
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Thursday 080126
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 3-3-2-2-1-1-1 Snatch, Build Up for a heavy 1Rep. (Any Version) Metcon: 5 Rounds for Time: 500\400m Row 15 Dual KB STOH #24/16 30 Sit-Ups CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.)Alt. Lunges 2.)wallwalks 3.)Shuttle
Wednesday 070126
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
Tuesday 060126
CrossFit W.O.D Strength: On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version) Metcon: "Nate" AMRAP in 20 minutes 2 Ring Muscle-Ups 4 HSPU 8 KB Swings #32/24 CrossFit Enudrance 30:00 Min AMRAP: 5 Ring Dips 10 Burpee
Monday 050126
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 *In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks Metcon: E02:00MOMx5 Rounds: 10 GTOH #50/35 8 Lateral Burpees over the Bar *Max Box jumps #60/50cm for the remaining CrossFit Endurance 5 rounds for Time: 10 1DB