WOD 220214
Skill: Hand Stand
Metcon: 25 Pullups 50 Double Unders 25 HSPU 50 Box Jumps 25 Rollups 50 Jumping Jacks 25 WallBall shots Run 200m
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Sunday 210626
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: For Time: 800m Run 50 Burpee Box Jump Overs #60/50cm 800m Run CrossFit Strength Part A Tempo Romanian Deadlifts 5x6 @31X1 Part B: On a 15:00 Min Running Clock, For Quality: 10\10 1DB Single Legged Hip Thrust 10\
Saturday 200626
CROSSFIT W.O.D Strength: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row
Friday 190626
CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%
Thursday 180626
CROSSFIT W.O.D Strength: 5 SuperSets: 8/8 1KB Single Legged RDL 6/6 Half Kneeling Bottom Up KB Press Metcon: "DT" 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ♀ 47.5kg ♂ 70 kg CROSSFIT ENDURANCE Friendly "Eva": 10