WOD 040214
Strength: DeadLift: 5-5-3-3-3 Press: 5-5-5 Strict Pullups: 3 sets of MAX reps (no weight)
Metcon: 7min AMRAP of: Burpees
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Thursday - 301025
CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees
Wednesday - 291025
CrossFit W.O.D: Strength: 15min Build up to heavy complex of: 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch Metcon: 15min AMRAP of: 200m Run 20 Wall-balls (#10/6) 10 Hang DB Squat Cleans (#22.5/15x2) CrossFit Strength: Part A: Deadlift 5-5-5-3-3-3 Part B: 3-4 sets:
Tuesday - 281025
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: 4 Rounds For time: 500/400m Row // 26/18cal Bike 15 Handstand push-up 15 Chest-to-bar 15 Box Jumps Endurance: 36min AMRAP of: 200m Run 10 Wallball (#10/6) 10 DB Snatch (#15/10x1) 200m Run 15 Wallball (#10/6) 15 DB
Monday - 271025
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: 11min AMRAP of: 1 Rope climb 8 Hang Power Clean (#50/35) 16 V-ups Endurance: EMOM For 40min: 45 sec work- 15 sec rest min1- Max cal Bike min2- Max Plate ground-to-overhead (#20/15) min3- Max Plate Overhead Lunges (#20/15)