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

WOD 101018: Holla If You Hear Me…


CrossFit: Strength: Clean Complex 1 Clean Pull 1 Hang Power Clean 1 Squat Clean 1 Push / Split Jerk 5-7 Sets AHAP Conditioning: 3 RFT 400m Run /500m Row/1200m Bike 15 SDLHP (95/65) 9 Burpee Box Jumps (20) RX+: 3 RFT 400m Run /500m Row/1200m Bike 15 SDLHP (115/80) 9 Burpee Box Jumps (24/20) Hybrid:

CrossFit:
Strength:
Clean Complex
1 Clean Pull
1 Hang Power Clean
1 Squat Clean
1 Push / Split Jerk
5-7 Sets AHAP

Conditioning:
3 RFT
400m Run /500m Row/1200m Bike
15 SDLHP (95/65)
9 Burpee Box Jumps (20)

RX+:
3 RFT
400m Run /500m Row/1200m Bike
15 SDLHP (115/80)
9 Burpee Box Jumps (24/20)

Hybrid:
WOD 1:
15 Min AMRAP
15 Thrusters
15 Ball Slams
10 Body Saw
15 Shuffle Touchdown
5 SSD V-Ups
Rest 1 min

WOD 2:
KBSDLHP

BootCamp:
WOD 1:
Sprint CHIPPER
20 Man Makers
50 Ball Slams
20 Body Saw
50 Thrusters
20 SSD V-Ups
50 Burpees
20 Plank Pull Across
50 Strict Press
20 Sit Up n Twist
50 Box Jumps
20 Triple Pulse Speed Skaters

Barbell Class:
Any Footwork Drill * 5 Minutes

Tall Jerk – Video
(3) x 3 – just the bar – light weight

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(7) 2 x @ AHAP

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