WOD 251213
REST DAY!
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Friday 131126
CrossFit W.O.D Strength: 15:00 Min Build Up For A 2RM Thruster (From Floor). Metcon: In Teams Of 2, For Time: 100 Cals Row 60 Cals Bike When Partner A Works, Partner B Performs An AMRAP Of: 15 Air Squas 10 Hand Release Push Ups CrossFit Weightlifting Part
Thursday 121126
CrossFit W.O.D Strength: Weighted Chin Ups 5x3 Metcon: 02:00 Min On\01:00 Min Off x 4 Rounds: 12 Pull Ups 8 Deadlifts #100/70kg Into AMRAP: Cals Bike CrossFit Endurance 40:00 Min EMOM: 1.) Alt. Lunges 2.) Plate GTOH #15/10kg 3.) Ring Rows 4.
Wednesday 111126
CrossFit W.O.D Strength: 4 SuperSets: 8 Front Rack Reverse Lunges (Total) 00:30 Sec 2 Plates Pinch Hold Metcon: 18:00 Min AMRAP: 400m Run 15 2DB Box Step Overs #2x22.5/15kg 9 2DB Hang Power Cleans CrossFit Strength Part A: Push Press 5x5 Part B: 3
Tuesday 101126
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance 5 Rounds For Time: 30/24 Cals Row 20 2DB STOH #2x15/10kg 20 Burpee Box Jump Overs 20m 2DB Walking Lunges (Farmer's Grip)