Tuesday, 3-26-19
9 min EMOM
Min 1 – 18 sit Up
Min 2 – 14 Hollow Rock
Min 3 – 10 V- Up
5 rounds for total reps
1 min Russian Swings 70/53
1 min KB SDHP 70/53
1 min Walking Lunges
1 min AAB Cals
1 min REST
9 min EMOM
Min 1 – 18 sit Up
Min 2 – 14 Hollow Rock
Min 3 – 10 V- Up
5 rounds for total reps
1 min Russian Swings 70/53
1 min KB SDHP 70/53
1 min Walking Lunges
1 min AAB Cals
1 min REST
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)
Strength – Back Squats: 5-5-5-5-5 W.O.D. Three rounds for time: 400m run 20 ring push ups 15 back squats (135) (95) The Ten Commandments of Recovery The Ten Commandments of Recovery by Dan John (athlete, author, coach & speaker) Sleep! You probably won’t even consider this one, but it is the single best weight loss…
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Mon and Wed 7PM classes Warm up: 2RDs at easy pace 10 Banded tricep pull downs 200 m run 15 Air Squats 6 Min EMOM 6 Strict Pull Up (6 Supinated ring rows w/1 sec pause at top) For time – 60 Cal Row 80 Wall Ball 20/14 100 D/U 40 Cal Row…
For time: 10 Deadlits 275/195 20 Pull-ups 30 Box jumps 24/20 40 Kettlebell swings 53/35 50 Double-unders 40 Kettlebell swings 30 Box jumps 20 Pull-ups 10 Deadlifts Click here to register/donate to 31 Heroes Project