WOD 251213
REST DAY!
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Tuesday 131026
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian
Monday 121026
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups
Sunday 111026
CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec
Saturday 101026
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg