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WOD: 5 Rounds for time
50 Meter Overhead Double KB Walk - 35/26 L1, 53/35 L2, 70/53 L3
30 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
50 Meter Farmers Carry - same
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Accessory: Medicine Ball Sit Up Chest Pass
CrossFit Hot Springs |
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Lift: Deadlift - 20 RM - compare to 03-08-18 --- WOD: 5 Rounds for time 50 Meter Overhead Double KB Walk - 35/26 L1, 53/35 L2, 70/53 L3 30 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 50 Meter Farmers Carry - same --- Accessory: Medicine Ball Sit Up Chest Pass
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Accessory: Barbell Cuban Press - 3 x 8 Reps --- WOD: “Macho Man” EMOM x as long as possible (30 Min Cap!) 95/65 L1, 135/95 L2, 185/135 L3 3 Power Cleans (from floor) 3 Front Squats 3 Power Jerks --- Extra Credit: 1000 Meter Row @ recovery pace 50 Calorie Assault Bike
20 Yard Sled Push - 50/30 L1, 90/50 L2, 180/100 L3 20 Yard Sled Push 40 Calorie Assault Bike 20 Yard Yard Sled Push 20 Yard Yard Sled Push 30 Calorie Assault Bike 20 Yard Yard Sled Push 20 Yard Yard Sled Push 20 Calorie Assault Bike 20 Yard Yard Sled Push 20 Yard Yard Sled Push 10 Calorie Assault Bike 20 Yard Yard Sled Push 20 Yard Yard Sled Push Accessory: Medicine Ball Chest Pass - 3 x 10 Reps (each side) *When y'all do this warmup tomorrow. You will pass the ball back and forth to a partner. No, we will not slam them repeatedly into the wall. --- WOD: Start @ 00:00 Part A - 15 Min AMRAP 21 Bench Press - 75/45 L1, 105/75 L2, 135/95 L3 21 Ring Rows L1, 21 Pull Ups L2, 21 L Pull Ups L3 Start @ 20:00 Part B - For Time: 4 Rounds 500 Meter Row 10 DB Snatch Left - 35/20 L1, 50/35 L2, 70/50 L3 10 DB Snatch Right - same *DB Must start at floor each Rep --- Extra Credit: Plank Holds - 3 x 60 sec Lift: Back Squat - 20 RM - compare to 03-05-18 --- Accessory: Single Leg RDL - 3 x 10 Reps (each leg) --- WOD: 8 Min AMRAP 30 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 600 Meter Row 30 KB Goblet Squats - same --- Extra Credit: GHD Sit Ups - 3 x 12-15 Reps |
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