Tuesday, October 9, 2018

8
Oct

Tuesday, October 9, 2018

CROSSFIT

Skill

Establish L-Sit Scale/s
Bench Press Setup

Strength

Bench Press (20 Mins)
5 x 5 @ 65-70%

Ring Rows (w/ 2 count pause at the top and bottom)
5 x 8-10

**Rest 2:00 between sets**
**Super-Set**

WOD

15 Mins – Move Through all of the Stations (any order)

200 M Farmers Carry
Sandbag Bear Hug x 100M Carry
Accumulate 2:00 in a weighted Plank
3 Attempts to establish a max Duration Hanging L Sit

L1: 70/50, 120/100, Plates on Back
L2: 50/35, 100/80, Plates on Back, (45/35)
L3: 35/25. 80/55 plate, Regular Plank
L4: 25/20, 40/30 Slamball, Regular Plank x 1:00

 

BOOTCAMP

Skill

Tabata – (20 Sec Work/10 Sec Rest)
3 Rounds
Front Plank
Superman
Leg Raise
Mt Climber

WOD

For Time:

1 Round:
600 M Row
30 Slam Balls
20 Box Jumps
10 Box Dips
2 Rounds:
400 M Row
20 Slam Balls
15 Box Jumps
10 Box Dips
3 Round:
200 M Row
10 Slam Balls
10 Box Jumps
10 Box Dips

 

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