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WOD 051418: Those Dog Days Are Over!


CrossFit: Strength: Back Squat 10 Reps @ 74% 8 Reps @ 79% 6 Reps @ 83% 4 Reps @ 87% 2 Reps @ 92% Conditioning: 12 Minute AMRAP 12 /10 Cal Row 8 Box Jumps Burpees (20) 200m Run w/ Slam Ball (30/20) RX+: Same Hybrid: WOD 1: 5 Min AMRAPS 25ft Seal Walk -Frwrd

CrossFit:
Strength:
Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%

Conditioning:
12 Minute AMRAP
12 /10 Cal Row
8 Box Jumps Burpees (20)
200m Run w/ Slam Ball (30/20)

RX+:
Same

Hybrid:
WOD 1:
5 Min AMRAPS
25ft Seal Walk -Frwrd &
25ft Broad Jump + Back Peddle
5 Min AMRAP
16 Renegade Rows
10 Med Ball Cleans
5 Min AMRAPS
10 Sumo Deadlift
3 Wall Walk/6 Walk Out + Push up
1 min Between AMRAPS

WOD 2:
Same

BootCamp:
WOD 1:
5 Min AMRAPS
Seal Walk -Frwrd & Back
Broad Jump + Back Peddle
5 Min AMRAPS
10 Pull Ups
10 Med Ball Cleans
5 Min AMRAPS
10 Suitcase Deadlift
3Wall Walk/ 6 Walk Out + Push up
1 min Between AMRAPS

WOD 2:
8min AMRAP
5 SSD Knee Tucks
10 2 Pulse Squats
15 G2OH
20 ALT Plyo Step ups

Barbell Club:
Power Snatch
(5) 3 x @ 70% – 1RM Full Snatch

Jerk From Rack
(4) 3 x @ 73-75% – 1RM Jerk

Clean Pull
(3) 3 x @ 88-90% – 1RM Clean

Back Squats
3 x 5 @ 78-80%
!! Use the same weight for all sets !!

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