10 Russian Swings - 53/35
5 Calorie Row
15 Russian Swings
10 Calorie Row
25 Russian Swings
15 Calorie Row
50 Russian Swings
20 Calorie Row
Rest 3 Mins x 4 Sets (L3 do 5 Sets)
CrossFit Hot Springs |
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WOD: For time
10 Russian Swings - 53/35 5 Calorie Row 15 Russian Swings 10 Calorie Row 25 Russian Swings 15 Calorie Row 50 Russian Swings 20 Calorie Row Rest 3 Mins x 4 Sets (L3 do 5 Sets)
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Strength: Shoulder Press - 5 x 8 @ 50-60%
--- WOD: E3M x 10 Sets 15/12 Cal Bike 5 Ring Rows L1 5 Pullups L2, 5 C2B Pull Ups L3 10 Shoulder to OH - 75/55 L1, 95/65 L2, 115/75 L3 *If you're running out of time, stop each set with around :45 left to rest before starting the next round. --- Extra Credit: Plank Hold - 2 Min Strength: Back Squat - 5 x 8 @ 50-60%
Yes, light weights. Most of you haven't had a barbell in your hands for over a month. --- Lift: EMOM x 8 Sets - build up Power Clean (from floor) + Hang Squat Clean + 2 Front Squats Again, you don't get to try to set any records today. --- WOD: 15 Min AMRAP 25 Calorie Row 20 Wall Ball - 20/14* 15 T2B or 25 V Ups *Feel free to scale back on the wall ball weight. Remember, unless you've really been keeping up with the "at home workouts," you're gonna want to coast today and for the foreseeable future. (2 weeks) |
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