(215) 291-2968 Monday - Oct 16, 2017

WOD 081017: Bootylicious.


CrossFit:  Strength: Back Rack Reverse Lunge 5×10 (10 Per leg) Work Up to heavy set Conditioning: 5 Minute AMRAP 3 Power Cleans (115/80) 6 Pushups 9 Air Squats 2 Min Rest 5 Minute AMRAP 3 Power Cleans (135/95) 6 Pushups 9 Air Squats RX+ 5 Minute AMRAP 3 Power Cleans (135/95) 6 Pushups 9 Air

CrossFit: 

Strength:
Back Rack Reverse Lunge 5×10
(10 Per leg)
Work Up to heavy set

Conditioning:
5 Minute AMRAP
3 Power Cleans (115/80) 6 Pushups
9 Air Squats
2 Min Rest
5 Minute AMRAP
3 Power Cleans (135/95) 6 Pushups
9 Air Squats

RX+
5 Minute AMRAP
3 Power Cleans (135/95) 6 Pushups
9 Air Squats
2 Min Rest
5 Minute AMRAP
3 Power Cleans (155/105) 6 Pushups
9 Air Squats


BootCamp:

WOD 1:
18 Minute EMOM
Min 1 10 Cal Row
Min 2 16 Alt DB Snatch (30/20)
Min 3 20 Wallballs (20/14)

WOD 2:
8 Minute AMRAP
5 SSD Knee Tucks
10 Burpees
15 KB Swings

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