(215) 291-2968 Thursday - Apr 26, 2018

WOD 010418: Row, Row, Row…


CrossFit: Strength: ALT EMOM 10 Minutes (A) 10 Clean Deadlifts (135/95#) (B) 10/10 KB/DB Sumo Bent Over Rows (24/16kg) Conditioning: 16 Minute ALT EMOM (A) 5 Cleans and Jerks (95/65#) (B) 10 Burpee Box Jumps (24/20″) (C) 15 Russina KB Swings (28/20kg) D) 20 Wall Ball Shots (20/14#) 10ft RX+: 16 Minute ALT EMOM (A)

CrossFit:
Strength:
ALT EMOM
10 Minutes
(A) 10 Clean Deadlifts (135/95#)
(B) 10/10 KB/DB Sumo Bent Over Rows (24/16kg)

Conditioning:
16 Minute ALT EMOM
(A) 5 Cleans and Jerks (95/65#)
(B) 10 Burpee Box Jumps (24/20″)
(C) 15 Russina KB Swings (28/20kg)
D) 20 Wall Ball Shots (20/14#) 10ft

RX+:
16 Minute ALT EMOM
(A) 5 Clean & Jerks (135/95#)
(B) 10 Burpee Box Jumps Overs (24/20″)
(C) 15 Russian KB Swings (32/24kg)
D) 20 Wall Ball Shots (25/20#) 10ft

BootCamp:
WOD 1:

15 Mins AMRAP
20 Sit Ups And Press 35/20# DB
16 Goblet Squats (20/12k)
Row 1k/ AD 2400M
Rest 30s After Every Round

WOD 2:
4RFT
5 x 10m Sprints
16 Sumo DB Rows 35/20
12 Box Jumps
10 Burpees
8 Strict Press

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Clean – demo video
(5) x 3 – just the bar – light weight

1 Clean + 2 Front Squats + 1 Jerk
(5-7) x 1+2+1

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demo demo demo demo demo demo demo demo demo demo