Friday, 5/18/18

WOD

Crossfit.com WOD 180508
3 Rounds:
5 Bar Muscle Ups
5 Power Snatch
into..
3 Rounds:
15 Deadlift
30 Air Squats
into..
3 Rounds:
5 Bar Muscle Ups
5 Power Cleans
*155#/105#

Thursday, 5/17/18

WOD

21-18-15-12-9
Plate Ground to Overhead (45#/25#)
Med Ball Ab Mat Sit Ups (20#/14#)
*1:00 on/1:00 off
*Start every minute with 100m run

Wednesday, 5/16/18

Strength

5 Sets, Every 90 Seconds:
3 Back Squats

WOD

3 Minute AMRAP:
15 Calorie Row
10 Lateral Burpees Over the Rower

Rest 3 Minutes

3 Minute AMRAP:
10 Calorie Row
10 Lateral Burpees Over the Rower

Rest 3 Minutes

3 Minute AMRAP:
10 Calorie Row
15 Lateral Burpees Over the Rower

Tuesday, 5/15/18

WOD

12 Minute AMRAP:
50/42 Calorie Bike
75 Wall Balls (20#/14#)
100′ Dumbbell Overhead Walking Lunge (50#/35#)

Monday, 5/14/18

WOD

“Helen”
3 Rounds:
400m Run
21 Kb Swings (53#/35#)
12 Pull Ups

Core Stability

4 Sets Max Effort L Sit Holds
*Rest 1 minute after each set