5 Min Air Assault Calories
3 Min Row for Calories
1 Min Max Double Unders
Score = Total Calories + Double Unders
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19 Years Old at 94kg, 220kg C&J (484 #'s)
CrossFit Hot Springs |
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WOD: “Trifecta” - 6 Rounds Compare to 07-19-17 5 Min Air Assault Calories 3 Min Row for Calories 1 Min Max Double Unders Score = Total Calories + Double Unders --- 19 Years Old at 94kg, 220kg C&J (484 #'s)
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Warm Up: 3 Rounds NFT 10 Calorie Assault Bike 10 KB Swings 10 Goblet Squats --- Skill: 3 Rounds of 5 Handstand Shrugs 5 Shoulder Taps each side Max Handstand Balance --- Lift: P - 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%, 5 Reps @ 70% (deload) --- WOD: 5 Rounds for time 15 SDLHP - 65/45 L1, 95/65 L2, 135/95 L3 12 PP - same --- Giant set: 1a. DB Front Raise (thumbs up) - 3 x 8 Reps no rest 1b. DB Side Lateral Raise - 3 x 8 Reps no rest 1c. DB bent over Rear raise - 3 x 8 Reps rest 120 seconds --- Extra Credit: 6 x 20 Yards Heavy Yoke Carries - fast, moderate weight, rest as needed between efforts Warm Up: 2 Rounds NFT 250 Meter Row 10 Scorpion Stretches 10 Inch Worms 10 Walking Lunge Steps then 3-4 Warm Up Sets on DL - staring with empty bar --- Lift: DL - 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%, 5 Reps @ 70% (deload) --- WOD: 12 Min Ping Pong EMOM Odd - Max Cal Assault Bike Even - 3 Power Cleans - 95/65 L1, 155/105 L2, 185/135 L3 *Calories + Reps --- Superset: 1A - Belt Squats - 4 x 10 Reps no rest 1B - Pendlay Rows - 4 x 6 Reps rest 120 seconds --- Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts Saturday Class time at 8 AM
3 Person Partner Workout “333” -- 33 Min AMRAP --- Station #1 (sets pace) 200 Meter Sandbag Run --- Station #2 3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 6 Push Ups L1 & L2, 6 HSPUs L3 9 Toes 2 Bar L1,L2,L3 --- Station #3 Rest One partner starts on each station. Station #1 sets the pace. Station #2 is an AMRAP. Once relieved the next partner picks up where exiting partner left off. Station #3 is forced rest. Score = Station #1 Meters + Station #2 Rounds and Reps |
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