Monday, August 14, 2017

13
Aug

Monday, August 14, 2017

CROSSFIT

Skill

3 sets:

3-4 Headstand Attempts

30-45 Sec Plank (add weight for more challenge)

Strength –

Front Squat

2 sets of each:

3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 90%
1 rep @ 95+%

WOD

For Time:

3 Rounds

400 M Run

21 Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 20/10 to 9′, Novice – any weight/height)

12 Deadlifts (RX+ – 225/185, RX – 185/135, Scaled – 135/95, Novice – KB Sumo Deadlift)

 

Tripod Tuck-up to Headstand- http://gymnasticswod.com/content/tripod-tuck-headstand

Tripod Pike-up to Headstand- http://gymnasticswod.com/content/tripod-pike-headstand

Tripod Straddle to Headstand- http://gymnasticswod.com/content/tripod-straddle-headstand

 

BRAVE-FIT (metabolic)

Skill –

Turkish Getup Practice 
5 Per side w/ Kettlebell

WOD –

21 Minute EMOM (alternating)
10 Push Ups
12 Air Squats
100 M Run

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