Thursday, August 23, 2018

22
Aug

Thursday, August 23, 2018

CROSSFIT

Skill

Core – 6 Min Tabata (rotate movements)

Front Plank
Right Side Plank
Front Plank
Left Side Plank

Strength

Bench Press

4 x 10 @ 60%
1 x Max Effort @ 60%

**2 min rest between sets**

WOD

20 Min EMOM (5 rounds)

1. 6 Alt. Dball or SB to Shoulder (Brave does 8 Double Russian Swings)
2. 10 Ring Dips
3. 30 sec Dball/SB Bear Hug Hold (Double KB FR Hold)
4. 100 M Run

L1: , 70/50
L2: , 50/35
L3: , 35/26
L4: Banded Strict, 26/18

 

BOOTCAMP

Skill –

Rowing Technique

Find highest Cal/Hr Number

WOD –

5 Rounds

200 M Run
250 M Row
20 Sit Ups
15 Double Dumbbell Ground 2 Overhead

 

Leave a Reply