WOD 251213
REST DAY!
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Tuesday 190525
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: 24:00 Min AMRAP: 48 Double Unders 24 KB Swings #24/16kg 12 Pull Ups CrossFit Endurance 40:00 Min AMRAP: 60 Double Unders 30 Sit Ups 20 Push Ups 10 Pull Ups Every 04:00 Min, Including 00:00:
Monday 180526
CrossFit W.O.D Strength: 5 Supersets: 6\6 Bulgarian Split Squats 20-30 Sec Hanging L-Sit Hold Metcon: 5 R.F.T: 10 Box Jumps #60/50cm 15 2KB Front Rack Reverse Lunges #2x16/24kg 20 Sit-Ups CrossFit Endurance E04:00MOM, AMRAP x 6 Total Rounds, Alternating: 1.)12 2DB
Sunday 170526
CrossFit W.O.D Strength: Push Jerk 8x2 Metcon: E03:30MOMx4 Rounds: 6 STOH #60/43kg 9 Lateral Burpees Over The Bar 12\9 Cals Bike CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 Supersets: 5 Deficit Push Ups 5\5 Box Pistols Part C: 06:00 Min
Saturday 160526
CrossFit W.O.D Strength: Front Squats 5-5-3-3-2-2 Metcon: 02:30 Min On/01:00 Min Offx4 Rounds: 2 Rope Climbs 5 Sandbag Cleans #75/50kg Into: Max Cals Row\Bike