TUES - 9.10.2019

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CROSSFIT

Skill -

4 Min Gymnastics TABATA

  • Hollow Hold

  • Superman

Strength -

5 Rounds - 3 Min / Round

  • 5 Push Press @ 70%

  • :30 Second Front Plank

WOD -

For Time - 13 Min Cap

Buy In - 500m Row

-then-

10 Rounds

  • 5 Handstand Push-Ups

  • 4 Strict Pull-Ups

-then-

Buy Out - 500m Row

L1: Strict HSPU, C2B, 600m
L2: HSPU
L3: Pike PU, Banded
L4: Reg/Scaled Push, Ring Row, 400m

BOOTCAMP

Skill -

Tempo Seated Dumbbell Press (3101)

  • 5 x 4

-Rest at least 30-45 seconds between sets-

WOD -

6 Min AMRAP

2-4-6-8-10-12-14-etc

  • Single Arm Dumbbell Push Press (per arm)

  • Dumbbell Swing

  • Dumbbell Goblet Squat

-3 Min Rest-

For Time : 8 Min CAP

  • Where you ended from the top down

(end on 2 DB Push Press / arm)

-3 Min Rest-

For TIme - 5 Min Cap

  • Accumulate 3 Min Plank Hold