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WOD 071218: Interval Fun!


CrossFit: Movement Prep: Movement Prep 2 Rds 60s Bike / Row 5 Burpee Transitions Butt Kickers/High Knees Conditioning: Every 3 Minutes for 7 Rds (21 Minutes Total) 9/6 Cal Bike 6 Burpees 200 Run w/ Med Ball (20/14) CASHOUT: 50 Tricep Pull Downs 50 Banded Pull Aparts 50 Glute Bridges RX+: Vest Hybrid: WOD 1:

CrossFit:
Movement Prep:
Movement Prep
2 Rds
60s Bike / Row
5 Burpee Transitions
Butt Kickers/High Knees

Conditioning:
Every 3 Minutes for 7 Rds
(21 Minutes Total)
9/6 Cal Bike
6 Burpees
200 Run w/ Med Ball (20/14)

CASHOUT:
50 Tricep Pull Downs
50 Banded Pull Aparts
50 Glute Bridges

RX+:
Vest

Hybrid:
WOD 1:
Same

WOD 2:
Same

BootCamp:
WOD 1:
Opposites Attract
4 rds Each! 30/30/30/30

A- Ring Rows
KB Swings
Hollow Hold
60s Rest

B- Push Ups
Alt Plyo Step ups
Russian Twists
60s Rest

C- Push Press
Front Squats
Plank Push Drag
60s Rest

D- Defecit Lunges
G2OH
OH Sit Ups

Barbell Mechanics:
Jerk From Rack
(4) 2 x @ 75%

Clean Pull (3″ deficit)
(3) 3 x @ 83%-85%

Back Squat
(5) 2 x @ 80%

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