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

WOD 101218: Fri-Yay!


CrossFit: Strength: Deadlift 5@60% 5@70% Work Sets 3×3 @ 82% 3×2@87% 3×1@92% Conditioning: For Time 15-12-9-6-3 Cal Row Wallballs (20/14) @ 10ft T2B RX+: Same Hybrid: WOD 1: 9min Amrap 20 Wood Choppers 10 Curl and Press 20 Crossbody Mtn Climber 20 Walking Lunge 1min Rest 9min AMRAP 20 Kb Swings 10 Box Jumps 20

CrossFit:
Strength:
Deadlift
5@60%
5@70%
Work Sets
3×3 @ 82%
3×2@87%
3×1@92%

Conditioning:
For Time
15-12-9-6-3
Cal Row
Wallballs (20/14) @ 10ft
T2B

RX+:
Same

Hybrid:
WOD 1:
9min Amrap
20 Wood Choppers
10 Curl and Press
20 Crossbody Mtn Climber
20 Walking Lunge
1min Rest
9min AMRAP
20 Kb Swings
10 Box Jumps
20 Plank Jacks
100 m Run

WOD 2:
Same

BootCamp:
WOD 1:
8min Amrap
20 Wood Choppers
10 Curl and Press
20 Crossbody Mtn Climber
Walking Lunge (Turf 1x)
1min Rest
8min AMRAP
20 Kb Swings
10 Box Jumps
20 Plank Jacks
Bear Crawl(Turf 1x)

WOD 2:
30-20-10-20-30
Air Squats
X Sit Ups

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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