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WOD 080817: Check Yo Self Before You Wreck Yo Self


CrossFit:  Strength: Gymastics WOD 0:00-5:00 Handstand Practice (Kick Up to Wall, HS Hold, Free Standing, HS Walk) 5:00-10:00 A) 5 Pause at Top Ring Row B) 3 Tempo HSPU (3 Count down, 2 Hold, 1 Up) 10:00-15:00 3 Inchworms (This is not the INCHWORM PUSHUP) 3 Pausing Ring Dips (Pause 2s at Bottom) Conditioning: For

CrossFit: 

Strength:
Gymastics WOD
0:00-5:00
Handstand Practice
(Kick Up to Wall, HS Hold, Free Standing, HS Walk) 5:00-10:00
A) 5 Pause at Top Ring Row
B) 3 Tempo HSPU (3 Count down, 2 Hold, 1 Up) 10:00-15:00
3 Inchworms (This is not the INCHWORM PUSHUP) 3 Pausing Ring Dips (Pause 2s at Bottom)

Conditioning:
For Time:
1 Mile Run / 2k Row / 5k AD
150 Double Unders (450S, 75SSD)
10 Rounds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)

RX+:
Same


BootCamp:

WOD 1:
12 Minute AMRAP
50 Burpees (6″ Target)
200 Double Unders (600 S, 100 SSD)
50 A- Frame Pushups

WOD 2:
12 Minute AMRAP
Ladder Up By 2
DB Thrusters
Plate Hops (feet Start at 3 and 9 oclock then jump on plate)
250m Run after Each Round

 

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