(215) 291-2968 Wednesday - Feb 20, 2019

WOD 010318: Ringing In The New Year With Ring Rows!


CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Pausing Snatch High Pull (Pause at Knee 3 Ssec) 2 Hang Squat Snatches Conditioning: For Time 21-15-9 Alt DB Snatch (50/35) Lateral Hop Over DB Burpee After Each Round 400m Run/500m Row/1200m Bike RX+: Alt DB Snatch (70/50) 500m Ski Hybrid: WOD 1: 15

CrossFit:
Strength:
Snatch Warmup
5 Minutes
Snatch Complex
5 Sets
1 Pausing Snatch High Pull
(Pause at Knee 3 Ssec)
2 Hang Squat Snatches

Conditioning:
For Time
21-15-9
Alt DB Snatch (50/35)
Lateral Hop Over DB Burpee

After Each Round
400m Run/500m Row/1200m Bike

RX+:
Alt DB Snatch (70/50)
500m Ski

Hybrid:
WOD 1:
15 min AMRAP
2H Ring Row
Slam Ball Clusters
Box Shuffles
Sprinter Sit ups

WOD 2:
Same

BootCamp:
WOD 1:
8 min EMOM
2H Ring Row
Box Shuffles

8 min EMOM
Slam Ball Clusters
Sprinter Sit ups

8 min EMOM
Bird Dog Push Ups
4 RDL + 4 Lunges

Cashout:
$$$$$ 2rd$$$$$$
:45s 50/50 Plank Hold
:45s Squat Pulse
:45s Boat Pose Flutter Kicks

Skills Class:
Pistols!

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