Tuesday, October 30, 2018

29
Oct

Tuesday, October 30, 2018

CROSSFIT 

Skill

Review the Stations/Give time to Warm-up for each Station

Strength

12 Min EMOM

Station 1 – 15 Russian KBS 

Station 2 – 8 Reps on Bench Press (Moderate Weight or 60-65%)

Station 3 – 20 Weighted Russian Twists (per side)

L1: RedWhite/White, 35/25(Russian Twists) 

L2: White/Yellow, 25/15 (Russian Twists) 

L3: Yellow/Blue, 15/10 (Russian Twists) 

L4: Blue/Red, 10/5 (Russian Twists) 

WOD

6 Min – Max Reps

800m Run 

Remaining Time: Max Reps S2OH 

-3 Min Rest-

For Time: 

# Of Achieved S2OH from Previous 6-mins

800m Run 

**2 Scores= Reps from 1st 6-mins/Time from Reps achieved and Run**

L1: 800m Run, 155/105

L2: 800m Run, 115/85 

L3: 600m Run, 75/55 

L4: 400m Run, DB S2OH

 

BOOTCAMP

Skill

15 Min EMOM

Even: 12 Sit-Ups

Odd: 30 Mountain Climbers (total)

WOD

6 min cap
1000m Row
AMRAP Singles in remaining time

Rest 2 minutes

5 min cap
750m Row
AMRAP Singles in remaining time

Rest 2 minutes

4 min cap
500m Row
AMRAP Singles in remaining time

Rest 2 minutes

3 min cap
250m Row
AMRAP Singles in remaining time

 

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