Monday, October 22, 2018

21
Oct

Monday, October 22, 2018

CROSSFIT 

Skill

Turkish Get-up
3 x 3 per side

Strength

Push Press (Tempo)
5 x 3 @ (3101)
*Med Weight*

“Temp (3 sec decent,¬†1 sec hold at bottom,
ascent, 1 sec hold at top)”

WOD

5 Min Clock

30/24 Cal Row/Bike
10 S2OH
40 DUs

4 Min Clock

24/20 Cal Row/Bike
8 S2OH
60 DUs

3 Min Clock

20/16 Cal Row/Bike
6 S2OH
80 DUs

L1: 30/24 24/20 20/16, 155/105, DUs
L2: 30/24 24/20 20/16, 135/95, DUs
L3: 24/20 20/16 16/12, 105/75, 1/2 attempts 1/2 singles
L4: 20/16 16/12 12/8, DB STO, Penguin taps

 

BOOTCAMP

Skill

6 Min EMOM

10 Kettlebell Pull Unders (per side)

WOD

For Time:

Buy-in
40 Wallballs

5 Rounds
20 Kettlebell Swings (Russian/American)
15 Kettlebell Sumo Deadlift High Pulls
10 Burpees Over the Kettlebell

Buy out
40 Wallballs

 

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