Thursday, November 29, 2018

28
Nov

Thursday, November 29, 2018

CROSSFIT

Skill

Review the Stations

Strength

4 Rounds – 90sec Rest Between RDs

5 Per Leg – Back Rack Lunge (from rack)
10 Glute Bridges (Back off Bench or Box)

WOD

For Time – Partners (20 min cap)

150 Wall-Balls
*1 Person Runs 200m/1 Person works on WBs*
100 Cal Bike/Row
*1 Person Holds a Sandbag or Plate/1 Person Bike/RowCals*
50 DBL DB/KB FR Lunge
*1 Person Holds a FR Hold/ 1 Person Lunging*

L1: 20/14, 120/100 (Sandbag), 70/50
L2: 20/14, 100/80 (Sandbag), 50/35
L3: 14/10, 80/55 (Sandbag/Plate), 35/25
L4: 10/6, 55/35 (Plate), 25/20

 

BOOTCAMP

Skill

Wall Walks
*Practice First*
3 Sets – 20 Sec Hold (as high as possible)

Strength

4 Rounds For Time

200m Run
15 Ring Rows
16 Alt. Dumbbell Snatch
15 Push-ups
16 Alt. Lunges
15 Toes to Rig

 

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