(215) 291-2968 Friday - Sep 22, 2017

WOD 090717: SPRINTSSSSSS!!!


CrossFit: Strength: 1 1/4 Front Squat (down – half way up – back down & up) warm up to 65% – then (5) x 5 @ 70-75% of a 1 RM Conditioning: 5 Rounds 3 Minutes – remaining time = rest 🙂 200 Meter Run 10 Ring Rows 200 Meter Row/400 Meter Bike RX+: 5

CrossFit:

Strength:
1 1/4 Front Squat (down – half way up – back down & up)
warm up to 65% – then
(5) x 5 @ 70-75% of a 1 RM

Conditioning:
5 Rounds
3 Minutes – remaining time = rest 🙂
200 Meter Run
10 Ring Rows
200 Meter Row/400 Meter Bike

RX+:
5 Rounds
3 Minutes – remaining time = rest 🙂
200 Meter Run
10 Straight Bar Rows (feet elevated)
400 Meter Bike

BootCamp:

WOD 1:
15 Minute Alt EMOM
A) 12 T2B / 20 V-Ups
B) 12 DB Hang Squat Cleans (25/15)
C) 12 DB 2xKB Thrusters

WOD 2:
10 Minute AMRAP
250m Run
15 KB Swings
10 OHWL (1,2,3…)

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