Tuesday, August 7, 2018
CROSSFIT
Skill –
Strength Station Technique
Strength –
12 Min EMOM
Min1: (R) KB Side Plank (0:40)
Min 2: Double KB Front Rack Hold (0:30)
Min 3: (L) KB Side Plank (0:40)
Min 4: 10 Slam-balls
WOD –
For Time w/ A Partner – (22 Min Cap)
200m DB Farmer’s Cary with Partner (Switch Whenever)
50 Wall-Balls
30 DB Step Overs
35 Wall-Balls
30 DB Step-Overs
200m DB Farmer’s Cary with Partner (Switch Whenever)
L1: 50/35, 24″/20″, 20/14
L2: 35/20, 24″/20″, 20/14
L3: 20/15, 20″/16″, 14/10
L4: 15/10, 16″/12″, 10/6
BOOTCAMP
Skill –
Kettlebells
-Deadlifts
-SDHP
-Swings
WOD –
10 Min AMRAP
1-2-3-4-5-6-7-8-9 ……etc
Kettlebell Deadlifts
Push-Ups
-2 Min Rest-
10 Min AMRAP
2-4-6-8-10-12 ……etc
Goblet Squats
Sit-Ups
-2 Min Rest-
10 Min AMRAP
3-6-9-12-15-18 ……etc
Kettlebell Swings
Leg Raises