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WOD 070518: Slamming It Down.


CrossFit: Strength: Back Squat 5 x @ Barbell 5 x @ 50% 3 x @ 60% 3 x @ 70% (3) 2 x @ 80% Conditioning: 4RFT 25 Ball Slams 25 Wall Ball Shots (20/14) 10ft 400 Meter Run with 45/25# plate *1 minute of rest between rounds RX+: 4RFT – in a vest 25

CrossFit:
Strength:
Back Squat
5 x @ Barbell
5 x @ 50%
3 x @ 60%
3 x @ 70%
(3) 2 x @ 80%

Conditioning:
4RFT
25 Ball Slams
25 Wall Ball Shots (20/14) 10ft
400 Meter Run with 45/25# plate
*1 minute of rest between rounds

RX+:
4RFT – in a vest
25 Sumo Deadlift High Pulls (95/65#)
25 Wall Ball Shots (20/14) 10ft
400 Meter Run
*1 minute of rest between rounds

Hybrid:
WOD 1:
15 min AMRAP
20 S.A Db C&J
20 OHW Step ups
1 Seal walk
20/15 Cal Bike
1 Seal Walk

WOD 2:
Same

BootCamp:
WOD 1:
20 min AMRAP
20 S.A Db C&J
20 OHW Step ups
1 Seal walk
15/12 Cal Bike
20 Star jumps
1 Seal Walk

WOD 2:
$$$$$
M – Arnold Press
A2 – Theraband Front Raises
A2 – Pause Band Pull Aparts

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