Tuesday, April 10, 2018

9
Apr

Tuesday, April 10, 2018

CROSSFIT

Skill

Technique/Review each station

Strength

Gymnastics Push: Week 1 of 9…

12 Min EMOM

1.) Seated KB Z-Press (6-8reps)
2.) Tate Press with DB (8-10 reps) *from the floor*
3.) Diamond Push-ups (6-8 reps)
4.) Handstand Hold (Hollow) (:30)

WOD –

For Time: (25 Min Cap)

1-mile Run

-Then-

12 Rounds:

4 HSPU
8 Pull-ups
12 Air Squats

L1: 20lb/14lb Vest, Strict HSPU, CTB
L2: HSPU, Pull-Ups
L3: 800m Run, HR Push-up, Kipping/Assisted Pull-up, 10 rds instead of 12
L4: 400m Run, Ring Rows, Reg Push-ups, 10 Rounds instead of 12

 

 

BOOTCAMP

Skill

Rowing Technique

Strength

Set Max 500m Row

WOD

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

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