Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower
Previously done on 12/07/2016, 03/22/2017, 02/07/2018, 06/20/2018
CrossFit Hot Springs |
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WOD: “Stairway to Heaven”
Climb the highest in 45 Mins 2-4-6-8-10-12-14 etc………… Calories on Assault Bike Double Unders Calories on Rower Previously done on 12/07/2016, 03/22/2017, 02/07/2018, 06/20/2018
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Lift: Warm up 2-3 Sets then right into work sets Strict Press - 3 x 1 Rep - E3M - build up --- WOD: 4 Rounds for time Row 500 Meters 3 Burpee onto Plate 6 Ring Rows L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3 9 S2O - 65/45 L1, 105/75 L2, 155/105 L3 Lift: Warm up 2-3 Sets then right into work sets Back Squat - 3 x 8 Reps E3M - build up --- WOD: E3Ms x 5 Sets w/ 2 Min Rest between Sets Sustainable Pace 80-85% 3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 (touch and go) 6 Knee Push Ups L1, 6 Push Ups L2, 6 HSPUs, L3 9 Air Squats L2 + L1, 9 Pistols L3 *Start from the beginning, each set Partner Workout - Follow the Leader 5 Rounds Row 250 Meters 12 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 then 5 Rounds Run 100 Meters 12 Unbroken American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 then 5 Rounds 10 Double Unders or 25 Singles L1, 15 DU's L2, 25 DU's L3 5 Unbroken Clean and Jerks - 95/65 L1, 135/95 L2, 155/105 L3 Lift: Warm up - 2-3 Sets then right into work sets Hang Power Clean - 2 x 15 Reps - E3M - build up --- WOD: 8 Sets @ Blistering Pace /90-95% - E3Ms 8 Calorie Sprint Assault Bike L1, 10 Calorie L2, 12 Calorie L3 5 Burpees 5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 Lift: Warm up 2-3 Sets then right into work sets
Overhead Squat 3 x 1 Rep - E3M - build up --- WOD: 7 Min AMRAP 3-6-9-12-15-etc.. Thrusters - 65/45 L1, 75/55 L2, 95/65 L3 Jumping Pull Ups L1, Pull Ups L2, C2B Pull Ups - L3 --- Extra Credit: GHD Sit Ups 3 x 12-15 Reps WOD/Conditioning: “Trifecta” 6 Rounds - 5 Min Assault Bike for Calories 3 Min Row for Calories 1 Min Max Double Unders Previously done on 5/03/17, 7/19/17, 12/06/2017, 05/23/2018 Lift: Warm up 2-3 Sets then right into work sets Hang Power Snatch 3 x 8 Reps - E3M - build up --- WOD: 4 Sets @ High Sustainable Pace /85-90% - E8Ms 10 Calorie Row 10 KB Snatch L - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch R - same 10 Air Squats 5 S2O - 95/65 L1, 135/95 L2, 185/135 L3 --- Extra Credit /Skill Work: Double Unders or Triple Unders Practice Lift: Warm up - 2-3 Sets then right into work sets Back Squat 3 x 4 Reps E3M - build up --- Accessory: Weighted Step Ups - 3 x 6 Reps (each side) --- Conditioning: Rowing Repeats 1000 Meter Row Rest 1:1 1000 Meter Row Rest 1:1 500 Meter Row Sprint *Record splits Or Running Repeats 800 Meter Run Rest 1:1 800 Meter Run Rest 1:1 400 Meter Sprint --- Extra Credit: Toe 2 Bar - 3 x Max Reps E2M’s x 10 Sets 3 Hang Power Snatch - 135/95 (L3), 95/65 (L2), 65/45 (L1) 3 Bar MUs (L3), 6 Pull Ups (L2), 6 Ring Row (L1) Max Calorie Row 2 Min Rest between Efforts |
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