Thursday, June 28, 2018

27
Jun

Thursday, June 28, 2018

CROSSFIT

Skill

Turkish Get-Ups

-Dumbbell/Kettlebell

Strength

12 Min EMOM (3 times each)

0:30 Overhead Barbell Hold
0:30 Front Rack Barbell Hold
4 Turkish Get-ups (Right)
4 Turkish Get-ups (Left)

*Up to 4 Turkish Get-Ups per side Max*
*Take barbell from rig for both*

WOD

3 Rounds –  6 Min Per Round

800m Run
Max Effort – Slamballs

*Score= Slam-balls

L1: 800m Run, 40/30
L2: 800m Run, 30/20
L3: 600m Run, 20/15
L4: 400m Run, 15/10

 

BOOTCAMP

Skill –

3 Rounds
200m Row Max Effort rest the amount of time between rounds that it took for the previous 200m Row

WOD –

50 Row
5 KB Swings
5 Sit Ups
100 Row
10 KB Swings
10 Sit Ups
150 Row
15 KB Swings
15 Sit Ups
200 Row
20 KB Swings
20 Sit Ups
150 Row
15 KB Swings
15 Sit Ups
100 Row
10 KB Swings
10 Sit Ups
50 Row
5 KB Swings
5 Sit Ups

 

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