WOD 251213
REST DAY!
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Saturday 010826
CrossFit W.O.D Strength: Weighted Ring Dips 5-3-5-3-5 **00:30 Sec Hollow Hold After Each Set Metcon: For Time: 10 Burpees To Plate#20/15kg 20 Plate GTOH 30 Plate Deadlifts 40 Sit-Ups 50m SandBag Bearhug Carry #75/50kg 40 Sit-Ups 30 Plate Deadlifts 20 Plate GTOH 10 Burpees
Friday 310726
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 Position Snatch Hang Hang Below Knee From Floor Metcon: E03:00MOMx6 Alt. Rounds: 1.) 500/400m Row 2.) AMRAP: 5 Power Snatches #43/30kg 10 Hand Release Push Ups CrossFit Weightlifting Part 1: 6 sets: 2 Muscle Snatch 1 Drop snatch
Thursday 300726
CrossFit W.O.D Strength: Paused Front Squats 5x3 *2 Sec Pause At The Bottom of each rep. Metcon: 6 Rounds For Time: 6 2DB Box Step Overs #2x22.5/15kg 36 Double Unders CrossFit Endurance Part A: 5x500m Row Rest 01:30 Min B\W Sets Part B: 08:
Wednesday 290726
CrossFit W.O.D "Better Together" 40:00 Min AMRAP, In Pairs: 400m Run Together 20 Burpees To Target 30 Sandbag Over The Shoulder #50/30kg 40 Wallball sit Ups (Sync.) #10/6kg 50 WallBall Squats (Sync.) 400m Row