Friday, 9-20-19
15 Min to Complete:
3×10 KB North to South Plank each Side
3×10 Single arm Straight leg Sit Up
3×20 Wall Ball/ Slam Ball Partner Sit Up Throw
4 rds
400m Run
4-3-2-1 Rope Climbs 3:1
40 KBS 53/35
15 Min to Complete:
3×10 KB North to South Plank each Side
3×10 Single arm Straight leg Sit Up
3×20 Wall Ball/ Slam Ball Partner Sit Up Throw
4 rds
400m Run
4-3-2-1 Rope Climbs 3:1
40 KBS 53/35
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM 10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU 15 Min AMRAP 200m run 20 T2B 250m Row 25…
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents