cross151

Friday Dec 20

SWOD
Snatch 5-3-2-1 working to 1RM

WOD
“Isabel”
30 P-Snatch (135/95) for time
…then if desired….
“Headcase Helen”
3 rounds
400m run/*(row due to weather)
21 KBS (70/53)
12 Muscle-ups


12/21/2013

12.20.13 WOD

Friday Dec 20 SWOD Snatch 5-3-2-1 working to 1RM WOD “Isabel” 30 P-Snatch (135/95) for time …then if desired…. “Headcase Helen” 3 rounds 400m run/*(row due […]
12/21/2013

12.19.13 WOD

Thursday Dec 19 SWOD Find OHS Max in 10 min Then 3×10 Front Squats at that weight WOD Complete in any order for time 3000 meters […]
12/21/2013

12.18.13 WOD

Wed Dec 18 SWOD Press 5×1 @100% …then… EMOM 6 Push Press + 2 Power Jerks @70% Jerk max WOD (WMG) AMRAP 15 1 Round of […]
12/21/2013

12.17.13 WOD

Tuesday Dec 17 SWOD Find 1RM Bench press Find Max box jump WOD 5 rounds 32 Double Unders (x2 Singles) 16 HSPU (RX)/(w/abmats)(boxes) 8 OHS (165/115)(135/95)(95/65)