Thrusday, April 5, 2018

4
Apr

Thrusday, April 5, 2018

CROSSFIT

Skill

Gymnastics Review/Technique

– Hollow Holds
-Renegade Row
-Hollow Hangs
-Ring Row

Strength

Gymnastics Pull: (Week 1 of 9)

12 Min EMOM (3 time through)

Station 1: 40 Sec Hollow Rock Hold or Rock
Station 2: Renegade Rows (6 reps on each arm)
Station 3: 0:40s Hollow Hang From Rig
Station 4: 9-12 Slow/controlled Ring Rows

WOD

12 Min Running Clock:

20-16-12-8-4
Over Head Squat
2-4-6-8-10
Pull-Up

In Remaining Time: Max Effort Calorie Row or Bike

-2 Scores – Couplet Time (+) Calories.

L1: 135/95 CTB Pull-ups
L2: 95/65, Pull-ups
L3: 75/55, Jumping C2B Pull-ups
L4: KB Goblet Squat, Ring Rows

 

BOOTCAMP

Skill

Slam Ball Technique

WOD

10 Rounds

100 M Run holding Slam Ball (should be to the cone/tire and back)
10 Slam Ball Slams
10 Slam Ball Over the Shoulder
10 Slam Ball Push ups (Alternate one hand ON the ball to make the push up uneven)

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