WOD 251213
REST DAY!
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Tuesday 200126
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups
Monday 190126
CrossFit W.O.D Strength: E03:00x5 Sets: 5\5 Bulgarian Split Squats + 20-30 sec L-Sit Hold Metcon: For Time: 1-2-3-4-5….10 Sumo Deadlift High Pull #43/30kg Lateral Burpees Over The Bar *10 Sit-Ups In B\W Sets. CrossFit Endurance Part A: C2 Rower: 4 Sets: 500m Row @6RPE
Sunday 180126
CrossFit W.O.D Stength: E02:00x7 Sets, Build Up To A Heavy Complex of: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon: 10 Rounds For Time: 1 WallWalk 3 Power Cleans #70/50kg 6 HSPU 9 Alt. Lunges CrossFit Strength Part A: Back Rack Lunges
Saturday 170126
CrossFit W.O.D Strength: 4-5 SuperSets: 5 Weighted Push Ups (Build Up to a Heavy 5) *6-8 Pistols \ Per Leg After Each Set. Metcon: 25:00 Min AMRAP, In pairs- 60 Cals Row 60 WallBall Shots #10/6kg 60 Box Jump Overs #60/50cm *While Partner A Works, Partner