Wednesday, June 13, 2018

12
Jun

Wednesday, June 13, 2018

CROSSFIT

Skill

3 Rounds

0:30 V-ups
0:30 Side Plank (L)
0:30 Flutter kicks
0:30 Side Plank (R)

*Rest between each movement

Strength

Wendler week 1 of 4:

Back Squat

5 – 65%
5 – 75%
5+ – 85%

WOD

4 Rounds – 3 Min Per Round

20 Unbroken Wallballs
Repeatable Unbroken Set of Kipping Pullups
5 Unbroken Deadlifts

*Practicing Endurance and breathing

L1: 8-12 Chest to Bar, 30/20 WB, 275/185
L2: 5-8 Chest to Bar, 20/14 WB, 225/155
L3: 3-8 Kipping Pullups, 14/12 WB, 135/95
L4: 5-8 Ring Rows, 12/10 WB, Heavier than normal KB (KB DL)

 

BOOTCAMP

Strength –

DB Floor Press
3 x 8 (medium weight)

WOD –

50 Run
5 KB Snatches
5 Push Ups

100 Run
10 KB Snatches
10 Push Ups

150 Run
15 KB Snatches
15 Push Ups

200 Run
20 KB Snatches
20 Push Ups

150 Run
15 KB Snatches
15 Push Ups

100 Run
10 KB Snatches
10 Push Ups

50 Run
5 KB Snatches
5 Push Ups

 

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