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WOD 041018: Row Row Row Your Dumbbells?…


CrossFit: Strength: SUPER YO SETS 4 Sets – 60 seconds of rest between A) 10/10Plank Banded Row B) 10/10 DB Single Leg RDLs @ AHAP C) 10/10 Banded Dead Bugs D) 10/10 Banded Half Kneeling Pallof Press Conditioning: 10 Minute AMRAP 10 Deadlifts (225/155#) 20 Box Jumps (20″) 10 Renegade Rows (DB 25/15#) RX+: 10

CrossFit:
Strength:
SUPER YO SETS
4 Sets – 60 seconds of rest between
A) 10/10Plank Banded Row
B) 10/10 DB Single Leg RDLs @ AHAP
C) 10/10 Banded Dead Bugs
D) 10/10 Banded Half Kneeling Pallof Press

Conditioning:
10 Minute AMRAP
10 Deadlifts (225/155#)
20 Box Jumps (20″)
10 Renegade Rows (DB 25/15#)

RX+:
10 Minute AMRAP
10 Deadlifts (275/185#)
20 Box Jumps (24/20″)
10 Man Makers (DB 30/20#)

Hybrid:
WOD 1:
Same as CF

WOD 2:
10 Minute AMRAP
10 Deadlifts (225/155#)
20 Box Jumps (20″)
10 Renegade Rows (25/15#)

BootCamp:
WOD 1:
5 Rds 20s after each rd
6 SSD Knee Tucks
30 Shuffle Touchdowns

5 Rounds Rest 20s after each
10 Squat & Forward Press (45/25) Plates
16 G2OS

5 Rounds Rest 20s after each
14 SA DB OHWL (25/15)
14 S.A. OH Sit Up

5 Rounds Rest 20s after each
15 KB SDLHP
10 Cal Row

Barbell Mechanics:
3 Pos. Snatch – Full Squat (high hang, mid and below the knee)
(3) x 3 – just the bar – light weight

2 Hang Snatch (below the knee)
(5) 3 x @ a feeling of 70% effort – tough but confident

Snatch Deadlift
5 x 75%, 5 x 80%, 5 x 85% of a feeling – hard but not to failure.

Snatch Push Press + Overhead Squat
(5) x 5 + 2 @ a feeling of 70% effort

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