Monday, 5-1-17

Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.

CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

Strength: Weighted Pull Ups 6X3   20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME

Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*

9AM CLASS TODAY!!!!   Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run

Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX Helen 3 rounds for time: Run 400 meters 1.5/1.0-pood kettlebell swings, 21 reps 12 pull-ups