(215) 291-2968 Tuesday - Oct 16, 2018

WOD 041118: Windmillin’ and Chillin’


CrossFit: Strength: Pause Front Squats take a few sets to warm up to 65% (5) x 5 @ 70-75% of 1 RM Conditioning: 2 Rounds (A) 3 Minutes Max Out Calories on the Air Dyne *1:30 of rest (B) 3 Minutes Max Out Wall Ball Shots (20/14#) 10ft *1:30 of rest (C) 3 Minutes Max

CrossFit:
Strength:
Pause Front Squats
take a few sets to warm up to 65%
(5) x 5 @ 70-75% of 1 RM

Conditioning:
2 Rounds
(A) 3 Minutes Max Out
Calories on the Air Dyne
*1:30 of rest
(B) 3 Minutes Max Out
Wall Ball Shots (20/14#) 10ft
*1:30 of rest
(C) 3 Minutes Max Out
DB Burpees (25/15#)
*1:30 of rest

RX+:
Same

BootCamp 2.0
WOD 1:
15 Min Infinity Ladder by 3
S2S Squats (30/20)
KB/db Pull Across
Broad Jump + Back Pedal
T2b Or V-up

WOD 2:
Same

BootCamp:
WOD 1:
18 Min Infinity Ladder up by 3’s
Shoulder Squats (30/20)
KB/db Pull Across
Burpee Broad Jump + Back Pedal

WOD 2:
10 Min Emom – ABS & Stuff
8 Strict T2b/ 14 Straight Leg Raises
10 Windmills – 5/5

Barbell Club:
1 Power Clean + 2 Cleans
2 x 1 + 2 @ 65%
3 x 1 + 2 @ 75%

Clean High Pull
3 x 5 @ 70%
2 x 5 @ 75%

Snatch Balance
2 x 3 @ 60%
3 x @ 65%
2 x 3 @ 70%

SN Grip BTN Push Press
5 x 5 – base it off feeling build to a
7/10 in terms of intensity.

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