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

WOD 100318: Happy 7 Years To Us & Audrey!


CrossFit: Strength: Deadlift 5@60% 5@70% Work Sets 3×3 @ 80% 3×2@85% 3×1@90% Conditioning: 3 RFT 600m Run 100 Double Unders (300S,50SSD) 15 Deadlift (205/145) RX+: Same Hybrid: WOD 1: 15 Min AMRAP 10 No Arm Get Up 12 Curl + Press 14 Fwd Press Jacks 10 Broad Jump + Back Pedal 12 Sit up and

CrossFit:
Strength:
Deadlift
5@60%
5@70%
Work Sets
3×3 @ 80%
3×2@85%
3×1@90%

Conditioning:
3 RFT
600m Run
100 Double Unders (300S,50SSD)
15 Deadlift (205/145)

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
10 No Arm Get Up
12 Curl + Press
14 Fwd Press Jacks
10 Broad Jump + Back Pedal
12 Sit up and Press
14 Speed Skaters

WOD 2:
2x KB Deadlifts

BootCamp:
WOD 1:
12 Min EMOM
No Arm Get Up
Curl + Press + Tri Ext
Cal Row
Fwd Press Jacks

WOD 2:
7 Min AMRAP
10 Kb Deadlifts (32/24)
12 S.L ALT T2B
14 Low Windmill
1min Rest
7Min AMRAP
10 Broad Jump + Back Pedal
12 Sit up and Press
14 Speed Skaters

Barbell Class:
Clean Pull + Hang Clean (knee) + Clean – 1+1+1 (% of RM)
(5-7) x 1+1+1

Segment Clean Pull (1″) + Clean Pull – 2+2 (5 sec eccentric on last rep)
(5) x 1 + 1 + 1 @ AHAP

Muscle Clean + Press in Clean – 3+3 (3 sets – moderate weight by feel)
(5) x 3+3 @ AHAP

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