40 Burpees L1, 80 Bar-facing Burpees L2 & L3
4000 Meter Row
*The odds of this taking anyone 45 minutes to complete is slim
CrossFit Hot Springs |
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WOD: For time - 45 Min Cap! 40 Burpees L1, 80 Bar-facing Burpees L2 & L3 4000 Meter Row *The odds of this taking anyone 45 minutes to complete is slim
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Warm Up: Mobility - Agility Drills then 12-9-6 @slow pace
Row Calories Toe 2 Bar or Hang Knee Raises Push Press w/ empty bar --- Advanced ONLY! 3 Sets - Technique Ring Muscle Ups - 3-5 Reps Handstand Walk - 20 Ft rest 1-2 Mins between sets --- Lift: Strict Press 3/70, 3/80, 3+/90 --- WOD: 2 Min On / 1 Min Rest x 7 Sets *Start where you left off 30 DB Shoulder 2 Overhead - 35/25 L1, 50/35 L2 & L3 30 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 30 Hang Knee Raise L1, T2B L2 & L3 30 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 *-Step Down --- Accessory: “Shoulder Blaster” 3 Rounds - Unbroken for Rx Use the 2.5/5/10 change plates 15 Front Lateral Raises 15 Side Lateral Raises 15 Rear Lateral Raises Warm Up: Mobility - Agility Drills then 3 Rounds @ slow pace 5 Pull Ups 10 Push Ups 15 Air Squats --- Lift: Back Squat 3/70, 3/80, 3+/90 --- WOD: E3Ms x 5 Sets 6 Dumbbell Power Cleans - 25/10 L1, 50/35 L2 & L3 9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 12/9 Calorie Assault --- Accessory: 50 GHD Sit Ups or 100 Ab Mat Sit Ups Saturday Class Time at 8 AM
---- 2 Person Partner Workout - On a 30 Min Clock *1 Partner Working at a time - Split up as needed 120 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 100 Vertical KB Swings - 35/26 L1,, 53/35 L2, 70/53 L3 80 Calories on Rower 60 Ring Rows L1, Pull Ups L2, C2B's L3 40 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 --- Remaining time (If any) - Find a 3 RM Thruster Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace 10 Kettlebell Halos 10 Push Ups 10 Pull Ups --- Strength: Bench Press 5/65, 5/75, 5+/85 --- WOD: E3Ms x 6 Sets - 100% AFAP 3 Power Cleans - 65/45 L1, 135/95 L2, 155/105 L3 100 Meter Sprint --- Accessory: 10 Meter HEAVY Sled Push - E3Ms x 10 Sets Warm Up: Mobility and Agility Drills - then 3 Rounds @ slow pace 10 Goblet Squats w/ 2 second pause on bottom 10 Russian Swings 10 Kettlebell Good Mornings --- Strength: Dead Lift 5/65, 5/75, 5+/85 --- WOD: 10 Rounds for time 7 SDL High Pulls - 65/45 L1, 75/55 L2, 95/65 L3 7 Front Squats 7 Push Jerks --- Accessory: Rear Elevated Split Squats - 3 x 10 Reps (each leg) |
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