(215) 291-2968 Saturday - Aug 18, 2018

WOD 061218: Fight Gone Somewhere


CrossFit: Movement Prep: 2 Rounds 5 jumping ball slams 5 KBSDLHP 20 Double Unders 5 HR Push Ups 5 Calories on Rower Conditioning: 3 RFT – 1 Minute at Each Station 1 Minute Rest Between Rouds (A) Ball Slams (30/20#) (B) KB Sumo Deadlift High Pull (32/24kg) (C) Double Unders (D) HR Push Ups (E)

CrossFit:
Movement Prep:
2 Rounds
5 jumping ball slams
5 KBSDLHP
20 Double Unders
5 HR Push Ups
5 Calories on Rower

Conditioning:
3 RFT – 1 Minute at Each Station
1 Minute Rest Between Rouds
(A) Ball Slams (30/20#)
(B) KB Sumo Deadlift High Pull (32/24kg)
(C) Double Unders
(D) HR Push Ups
(E) Calorie Row

RX+:
(A) Ball Slams (30/20#)
(B) BB Sumo Deadlift High Pull (95/65#))
(C) Double Unders
(D) HR Push Ups
(E) Calorie Row

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
12:00 EMOM
12 Banded Gob Squats + hold
5-7 Chin Up Negatives
10 DB Chest Press + DB Floor Wipers
Rest/jump rope

WOD 2:
12:00 EMOM
10/7 Cal Bike
M.E. Alt Hanging Straight Leg Raises
12/9 Cal Row
M.E. Slider Wipers

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