Monday, July 30, 2018

29
Jul

Monday, July 30, 2018

CROSSFIT

Skill

Strict Pull-Up
8 Min EMOM

**Pick number to complete for each set**
-Strict Pull-Ups
-Banded Strict Pull-Ups
-Ring Rows

Strength

Strict Press
5 x 5 @ 60-80%

**Increase Weight Each Set**
**Dont Exceed 80%

WOD

For Time: (12 Min)

3 Rounds:
10 Pullups
10 Wallballs

-Then-
200 Meter Run with Medball

3 Rounds
5 Pullups
15 Wallballs

-Then-
200 Meter Run with Medball

L1: C2B, 30/20
L2: C2B, 20/14
L3: Reg Pull-Up, 14/10
L4: Jump Pull-Up, 10/6, 100 M Run

 

BOOTCAMP

Skill –

Single Arm Kettlebell Thruster

WOD –

7 Rounds For Time:

300 M Run

12 Burpees
15 Kettlebell Swings
18 Single Arm Kettlebell Thruster (9/arm)

 

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