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WOD 091418: Slap.


CrossFit: Strength: Super Set – 5 sets 1A) Strict Press 10 x @ AHAP 8 x AHAP 6 x @ AHAP (2) 3 x @ AHAP 1B) GHD Sit Ups/Chest Weight Sit Ups (5) x 10-15 on GHD/10 Weighted Conditioning: For Time: 800 Meter Run (A) 40 Wall Ball Shots (B) 30 Ring Rows 800

CrossFit:
Strength:
Super Set – 5 sets

1A) Strict Press
10 x @ AHAP
8 x AHAP
6 x @ AHAP
(2) 3 x @ AHAP

1B) GHD Sit Ups/Chest Weight Sit Ups
(5) x 10-15 on GHD/10 Weighted

Conditioning:
For Time:
800 Meter Run
(A) 40 Wall Ball Shots
(B) 30 Ring Rows
800 Meter Run

RX+:
Same

Hybrid:
WOD 1:
5 PapaLing’s
20 Eiffel Towers
40 Goblet Squats
5 PapaLing’s
20 Strict Press
40 Plank Opposite Toe Touch
5 PapaLing’s
20 Thrusters
40 Sprinter Sit ups
*16:00 Cap

WOD 2:
Same

BootCamp:
WOD 1:
I HOPE YOU AREN’T COMPETING TOMORROW
5 PapaLing’s
50 Goblet Squats
40 Eiffel Towers
5 PapaLing’s
50 Strict Press
40 Plank Opposite Toe Touch
5 PapaLing’s
40 Sprinter Sit ups
50 Thrusters
5 PapaLing’s
40 Flutter & 40 Scissor kicks
50 Swings
5 PapaLing’s
Start with 200m Run and 200m every 5 min

Barbell Class:
Power Snatches Doubles
(5-6) (2) 1 + 1 @ AHAP

OR

Power Clean + Power Jerk Doubles
(5-6) (2) 1 + 1 @ AHAP

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