Thursday, September 28, 2017

27
Sep

Thursday, September 28, 2017

CROSSFIT

Skill –

Squat Mobility – Ankles & Front Rack

Strength –

Front Squat

5 @ 75%

3 @ 85%

1+ @ 95% (10 Max)

WOD –

3 Rounds Max Reps

1 Min – Toes 2 Bar (RX+/RX – T2B, Scaled – Kneed To 90, Novice – Toes 2 Rigs)

1 Min – SlamBalls (RX+ – 40/30, RX – 30/20, Scaled – 20/15, Novice – 15/10)

1 Min – Shoulder 2 Overhead (RX+ – 135/95, RX – 96/65, Scaled – 65/45, Novice – DBs)

1 Min Rest

 

METABOLIC (bootcamp)

Skill –

Kipping & Pull-Ups

 WOD – 

“Twisted Twenty”

20 Pull-ups

20 Mountain Climbers (per leg)

20 Dumbbell Thrusters

20 Cal Row

20 Renegade Rows (total)

20 Wallballs

20 Plank Jacks

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