WOD 251213
REST DAY!
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Wednesday 160926
CrossFit W.O.D Strength: Front Squats 5-5-3-3-3 Metcon: 15:00 Min AMRAP, IGUG: 40 Wallball Shots #10/6kg 30 Russian KB Swings #32/24kg 20 Cals Bike **When Partner A Works, Partner B Holds Max Time In Plank. CrossFit Strength Part A: Tempo Strict Press 5-5-3-3-3 @1131 Part B:
Tuesday 150926
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up To A 2RM Cluster Metcon: E03:00MOMx4 Sets: 15/12 Cals Bike 12 2DB Thrusters #2x22.5/15kg *Into Max Reps Sit-Ups For The Remaining. CrossFit Endurance 40:00 Min AMRAP: 400m Run 16 1DB Devil&
Monday 140926
CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg
Sunday 130926
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg