Tuesday, August 28, 2018

27
Aug

Tuesday, August 28, 2018

CROSSFIT

Skill

HSPU Technique

Strength

Push Press:

3 x 5 @ 75% (of 3RM)

Dumbbell Single Arm Row

4 x 10
(2 sec pause at the top of each rep)

WOD

12 Min AMRAP

200m run
2 HSPU
20 DUs
200m run
4 HSPU
40 DUs
200m run
6 HSPU
60 DUs
Etc…

*Increase by 2 for HSPU & DUs
**score be the round end on**

L1: 300m run, Defiict HSPU (4″/2″)
L2: 200m, HSPU
L3: 200m, Pike Push ups
L4: 100m, DB OH Press

 

BOOTCAMP

Skill

3 rounds

:40 Wall Sit
:20 Rest
:40 Plank
:20 Rest
:40 Leg Raises
:20 Rest

WOD

5 rounds – 4 Min Work/1 Min Rest

500 M Row
Max Effort – Wallballs

 

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