WED - 8.28.2019

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CROSSFIT

Skill -

8 Min TABATA

  • 1 R Turkish Get-Up

  • 1 L Turkish Get-Up

  • R Side Plank

  • L Side Plank

WOD -

Partner WOD - Split As Needed

8 Min AMRAP

Buy-In - 100 Wallballs

  • 12 Deadlifts

  • 12 Bar Over Burpees

-2 Min Rest-

7 Min AMRAP

Buy-In - 70 Wallballs

  • 10 Deadlifts

  • 12 Bar Over Burpees

-3 Min Rest-

6 Min AMRAP

Buy-In - 50 Wallballs

  • 8 Deadlifts

  • 12 Bar Over Burpees

L1: 30/20, 185/135 225/155 275/185
L2: 20/14, 135/95 185/135 225/155
L3: 14/10, 75/55 105/75 155/105
L4: 10/6, KB 44/35 50/44 70/50, Reg Burpees

BOOTCAMP

Skill -

3 Sets - Superset

3 Sec Pause Goblet Squat

  • 5 Reps

Double Dumbbell Front Rack Reverse Lunge

  • 10 Reps (5 per side)

WOD -

2 Rounds

5 Min AMRAP

  • 20 Box Step-Ups

  • 10 Dumbbell Shoulder 2 Overheads

-2 Min Rest-

5 Min AMRAP

  • 20 Box Step-Ups

  • 10 Push-Ups

-2 Min Rest-