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

WOD 122818: Oops.


CrossFit: Strength: Super Set: 5 Sets A1) Frankenstein Front Squats (5) 5 x @ AHAP Should be getting into a rhythm with these now – lets push the weight A2) Handstand Stuff *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5

CrossFit:
Strength:
Super Set: 5 Sets
A1) Frankenstein Front Squats
(5) 5 x @ AHAP
Should be getting into a rhythm with these now – lets push the weight

A2) Handstand Stuff
*beginner = :30 Tripod Holds (Against the wall or freestanding)
*intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count Down
*advanced = 5 Strict HSPUs or :10-:30 freestand or partner holds
*25 Minute Cap

Conditioning:
For Time
28-21-15-9
(A) Thrusters/Front Squats (95/65#)
(B) Box Jump Overs (24/20″)
(C) Calories on Bike or Row

RX+:
For Time
28-21-15-9
(A) Thrusters/Front Squats (115/75#)
(B) Box Jump Overs (24/20″)
(C) Calories on Bike or Ski

Hybrid:
WOD 1:
15 Min AMRAP
3 Shoulder Complex
10 Pike Push Ups
15 Med Ball Jacks
20 Standing Twists

WOD 2:
For Time
28-21-15-9
(A) DB Thrusters (25/15#)
(B) Box Jump Overs (24/220″)
(C) Calories on Bike or Row

BootCamp:
WOD 1:
12 Min AMRAP
3 Shoulder Complex
20 Med Ball Jacks
1x Turf Seal Walk
2 Min Rest
12 min AMRAP
5 Booty Complex (24/16)
30 Icky Shuffle
1x Turf Forward Wtd Speed Skaters

WOD 2:
3 Rd
30/30/30/30
Banded Tricep ext
Boat Pose Crunches
Standing Twist

Weightlifting:
Technique:
Any Footwork Drill * 5 Minutes

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(3) x 3 – just the bar – light weight

3 Press In Splt (front rack) + 1 Jerk
(7) 3+1 x @ AHAP

Heavy Front Rack Holds – 10 Sec Holds
(5) :10 x @ Like 150% of your Front Squat – I’m not kidding

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

Good Mornings
(3) 10 x @ AHAP

ACCESSORIES FOR ALL:
Suitcase Weighted Step Ups (20″+)
(2) 10/10 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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