Monday, May 7, 2018

6
May

Monday, May 7, 2018

CROSSFIT

Skill

Weighted Glute Bridges

5-5-5-5 w/ a 4-sec pause at the top

**See Video**

Strength

12 Min EMOM

6 Deadlifts @ 65-70%
15 KBS (Russian)

**Both Movements within the minute, Scale Appropriately**

WOD

For Time:

15 Thrusters -Buy In

3 Rounds:
15 Bar Over Burpees
10 Front Rack Lunges
15 Over the Shoulders

15 Thrusters – Buy Out

L1: 115/85, Bar Facing Burpees, 40/30
L2: 95/65, Bar Over Burpees, 30/20
L3: 75/55, Bar Over Burpees, 20/15
L4: DB Thrusters, Reg. Burpees, DB FR Lunges, 15/10

 

BOOTCAMP

Skill

Box JUMPs

(Start with a very low box and work up)

WOD

4 Minute AMRAP
4 Box Over Burpees
4 Slam Ball SLAMS
4 Ground to Overhead Plate

1 Minute rest

6 Minute AMRAP
6 Box Over Burpees
6 Slam Ball SLAMS
6 Ground to Overhead Plate

1 Minute Rest

8 Minute AMRAP
8 Box Over Burpees
8 Slam Ball SLAMS
8 Ground to Overhead Plate

1 Minute rest

6 Minute AMRAP
6 Box Over Burpees
6 Slam Ball SLAMS
6 Ground to Overhead Plate

1 Minute rest

4 Minute AMRAP
4 Box Over Burpees
4 Slam Ball SLAMS
4 Ground to Overhead Plate

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