Categorized as: CrossFit WOD

17 August 2016 Fitness

Supplemental
6 x 2 Overhead Squat

Strength
Push Press + Push Jerk
8 x 2 + 1
Rope Climb
8 x 1
Every 3 Minutes

Workout of The Day
3 Rounds
12 Pull Ups
21 GHD Sit Ups
12 Handstand Push Ups
21 Box Jump Overs
500 Meter Row

Supplemental Endurance
3 Rounds
30 Calorie Air Dyne
400 Meter Run

16 August 2016 Fitness

Supplemental
7 x 1 Power Clean

Power
Hang Clean + Front Squat
8 x 1 + 2
Every 2 Minutes

Romanian Deadlift
5 x 10
Every 2 Minutes

Toes to Bar
5 x 12
Prowler Push
5 x 50 Meters
Every 2 Minutes

3 Rounds
30 Kettlebell Swings 2.0/1.5 1.5/1.0
20 Wall Balls 20/14
30 Double Unders
Rest 1 Minute
1200 Meter Cool Down