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WOD 061018: Werk Y’all!


CrossFit: Strength: 12 Minute ALT. EMOM (A) Minute 1,3 = 9 Front Squat @ (95/65#) (B) MInute 2,4 = 5 Strict Press With remaining time during Minute 4 add weight (A) Minute 5,7 = 6 Front Squats x @ (135/95#) (B) MInute 6,8 = 10 Push Press With remaining time during Minute 8 add weight

CrossFit:
Strength:
12 Minute ALT. EMOM
(A) Minute 1,3 = 9 Front Squat @ (95/65#)
(B) MInute 2,4 = 5 Strict Press
With remaining time during Minute 4 add weight
(A) Minute 5,7 = 6 Front Squats x @ (135/95#)
(B) MInute 6,8 = 10 Push Press
With remaining time during Minute 8 add weight
(A) Minute 9,11 = 3 Front Squats x @ (155/105#)
(B) MInute 10,12 = 3 Push Jerks

Conditioning:
12 Minute AMRAP
(A) 21 KB Swings (24/16kg)
(B) 5 Hang Power Cleans (135/95#)
(C) 3 Push Jerks (135/95#)

RX+:
12 Minute AMRAP
(A) 21 KB Swings (28/20kg)
(B) 5 Hang Power Cleans (155/105#)
(C) 3 Push Jerks (155/105#)

CA$H OUT
3 Rounds – 30 seconds rest
60 Sec Weighted Plank Holds (High Plank)

 

BootCamp:
WOD 1:
7 Min AMRAP
8 Pike Push ups
12 Sit ups
16 Plate G2OH
– 1min rest –
7 Min AMRAP
20 Spider Mountain Climbers
20 1H Kb Swings
20 Alt Plyo Step Ups
– 1min rest –
7 Min AMRAP
16 Renegade Rows (25/15)
16 Front Rack Reverse Lunge
16 Shuffle Touchdowns

WOD 2:
CORESTUFF
3rds – 30s on, 30 hold, 30 off
Boat Pose Crunches – Hold
Air Squats – Squat hold
Hanging Knee Circles – Lsit hold/tuck hold

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