4.16.18

on Sunday, 15 April 2018. Posted in WOD

WOD

Working on getting Wodify set up! If you haven’t checked it out online, google it and let us know what you think! We need WiFi in the Crossfit area to do this, so if you know a techie or two that can help out please let us know 👍👊😀

 

Monday April 16, 2018

 

A) Pocket Position Snatch (from hip crease wiith hips slighlty bent) + Snatch from Floor: 4 x 2 Pocket + 2 From Floor, rest 90s

B1) Overhead Squat: 3 x 6-8 @ 32X1, rest 60s

B2) Pull-Up + Banded Pull-Up: 3 x max rep strict pull-up + 4-10 banded pull ups, rest 60s

C) Row & Burpee: 250m row & 8 burpee x 5 sets

 

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Tuesday April 17, 2018

 

A1) Floor Press: 3 x 6-8 @ 40X1, rest 30s

A2) Ring Row: 3 x 8-10 @ 20X4, rest 30s

B) For time (sweat): 1 mile run

50 kbs

1 mile run

50 db snatch

1 mile run

 

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Wednesday April 18, 2018

 

 

A1) Segmented Clean Grip Deadlift - 3 Pauses: 4 x 3 @ 3030, rest 60s

A2) V-Ups: 4 x 15, rest 60s

B1) Dumbbell Walking Lunges: 4 x 8/leg, rest 60s

B2) RKC Plank: 4 x 30-45s, rest 60s

C) Turkish Get Up: 30 alternatin reps

 

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Thursday April 19, 2018

REST DAY/Recovery Day/Make Up Day

 

 

 

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Friday April 20, 2018

 

Warmup: 3 minutes of jump rope

 

 

A) Back Squat: 10-8-6-4-2 - heavier load each set, rest 2 minutes

B) For time : 60 KBS @ 70/53

40 Toes to Bar

20 Back Squat @ 225

C) Double Unders: 3 sets - max reps

 

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Saturday April 21, 2018

Title: Team WOD

 

 

A) 9:30 am: 

 

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Sunday April 22, 2018

REST Day

 

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