(215) 291-2968 Tuesday - Oct 16, 2018

WOD 080618: South Paw Sprawl Y’all!


CrossFit: Strength: Strict Press 5-5-3-3-1-1 Work up to heavy single for the day Conditioning: 5 Rds for Total Reps 1 Minute @ Each Station 1) 2xDB Front Rack Step Back Lunges (50/35) 2) Double Unders (sub Singles or SSD) 3) Cal Bike Rest 1 Minute After Each Rd RX+: DB 1 Arm Overhead Lunge same

CrossFit:
Strength:
Strict Press
5-5-3-3-1-1
Work up to heavy single for the day

Conditioning:
5 Rds for Total Reps
1 Minute @ Each Station
1) 2xDB Front Rack Step Back Lunges (50/35)
2) Double Unders (sub Singles or SSD)
3) Cal Bike
Rest 1 Minute After Each Rd

RX+:
DB 1 Arm Overhead Lunge same weight
(2xDBs)

Hybrid:
WOD 1:
15 Min AMRAP
10/8 Cal Ski
20 Alt Push Press
10 ReverseCrunch
10 South Paw Sprawl
10 Goblet Squats

WOD 2:
Same

BootCamp:
WOD 1:
4 RDS
45W:15 rest
Cal Ski
Alt Push Press
ReverseCrunch
South Paw Sprawl
Goblet Squats
Russian Twists
Box Shuffles
Scores Collected every 2rds!

Barbell Class:
Front Squat + Jerk
80% x (2+1) x 2, 85% x (2+1) x 3

Snatch High-Pull +-Hang-Snatch
70% x (1+1) x 2, 75% x (1+1) x3

Power-Clean
75%x2x2, 80%x2x3

Jump-Squat
80%x3x2, 85%x2x3

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