WOD 170314
Strength: Weighted Push-ups 5-5-5
Skill: L-Sit
Metcon: 27 Pullups 27 Kettlebell Swings (32/16) 27 Box Jumps 27 Ring Dips 27 Squats 27 WallBall Shots (10/6) 27 Burpees :)
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Tuesday - 181125
CrossFit W.O.D: Strength: deficit Deadlift 5-5-5-3-3 Metcon: 14min AMRAP of: 20 DB Snatch (#22.5/15x1) 35 Double unders 20 DB Overhead Lunges (#22.5/15x1) 35 Double unders Endurance: 8 Rounds For Time: 20 Box Jumps 20 Sit-ups 15 Burpees 20 DB Snatch (#17.5/12.5x1)
Monday - 171125
CrossFit W.O.D: Strength: Pendlay Row 5-5-5-3-3-3 Metcon: E3MOM for 12min: 200m Run 10 Power Clean (#60/40) 3 Bar muscle ups Endurance: 40min AMRAP of: 500/400m Row 15 Dual DB Thruster (#15/10x2) 26/20 Cal Bike 20 Plate ground-to-overhead (#20/15x1)
Sunday - 161125
CrossFit W.O.D: Strength: 13min Build up to heavy set: 1 Cluster 1 Thruster Metcon: 9min AMRAP of: 10-12-14-16.. Front Squat (#50/35) Box Jump overs -1min Rest- 9min AMRAP of: 20 KB Russian Swing (#32/24) 1-2-3-4-5… Wall walk CrossFit Strength: Part A: Pause Back Squat 4-4-4-3-3-3 *3
Saturday - 151125
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-3-3 Metcon: 15min AMRAP In Pairs: 250/200m Row // 15/12 Cal Bike 20m DB Overhead Lunges (22.5/15x1) 6 Sandbag over shoulder (#75/45) *one partner work-second partner Dead Hang on bar