(215) 291-2968 Tuesday - Dec 11, 2018

WOD 112718: How You Doin’?


CrossFit: Strength: Super Set: 5 Sets A1) Thruster Tripples (5) 3 x @ AHAP work up in weight – let’s get weird but be safe!!! A2) Ring Dips *beginner = Tempo Suppors Top – Down (5 Count use bandes if needed) *intermediate = :20 Holds 1 in Top + 1 in Bottom no rest between

CrossFit:
Strength:
Super Set: 5 Sets
A1) Thruster Tripples
(5) 3 x @ AHAP
work up in weight – let’s get weird but be safe!!!
A2) Ring Dips
*beginner = Tempo Suppors Top – Down (5 Count use bandes if needed)
*intermediate = :20 Holds 1 in Top + 1 in Bottom no rest between
*advanced = 5 Strict Rings Dips or 1 MUP + 3 Dips at the top
*25 Minute Cap

Conditioning:
12:00 EMOM
M.E. Double Unders (sub singles, ssds)
M.E. Devil Press (25/15#)
M.E. Ring Rows

RX+:
12:00 EMOM
M.E. Double Unders (sub singles, ssds)
M.E. Devil Press (25/15#)
M.E. Muscle Ups

Hybrid:
WOD 1:
18min AMRAP
4 DBall over shoulder
6 SSD Knee Tucks
8 Bike CAL
10 Med Ball Cleans

WOD 2:
12:00 EMOM
M.E. Double Unders (sub singles, ssds)
M.E. Devil Press (25/15#)
M.E. Ring Rows

BootCamp:
WOD 1:
18min AMRAP
4 DBall over shoulder
6 SSD Knee Tucks
8 Pull Ups
10 Bike CAL
12 Wall Ball Lunges

WOD 2:
9 min ALT EMOM
T Pose
Cossak Squats
Carioca

Weightlifting:
Technique:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Tall Cleans
(5) x 2 – as heavy as possible

3 Low Hang Cleans
take 5-7 sets to build to a heavy triple

Power:
BENCH PRESS
(5) 10 x @ 60% of a 1 RM

Dumbbell or KB Rows (2x DB or KB)
(3) 10 x @ AHAP

ACCESSORIES FOR ALL:
SUPER SET THESE: 2 Sets of 10 reps for each
DB or Plate Lateral Raises @ AHAP
DB Skull Crushers @ AHAP
DB Alternating Curls @ AHAP

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