WOD 251213
REST DAY!
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Tuesday 130126
CrossFit W.O.D Strength: Tempo Romanian Deadlift E02:30x6 Sets: 6-6-6-4-4-4 @31X1 TEMPO Metcon: 5 Rounds for time: 400m Run 5 Bar Muscle Ups 10 OverHead Squats #50/35 CrossFit Endurance 15:00 Min AMRAP: 3-6-9-12-15.. Etc. Plate OverHead Sit-Ups #15/10 Plate Over Head Lunges 03:00 Min
Monday 120126
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up to A Heavy complex: 1 Squat Clean 2 Push Jerks 1 Thruster Metcon: For Time: 15 Lateral Burpees Over The Bar 25 Front Squats #50/35 50 Toes To Bars 25 Front Squats #50/35 15 Lateral Burpees Over The
Sunday 110126
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
Saturday 100126
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders