(215) 291-2968 Friday - Apr 26, 2019

WOD 011019: Overhead Sundays


CrossFit: Strength: Overhead Squat *warm up and partner mobility Tempo + Overhead Squats + Pause (7) 3 x @ 50-60% Conditioning: For 5:00 – 3 Rounds 100 Double Unders 30 Power Snatches (75/55#) 15 Pull Ups RX+: For 5:00 – 3 Rounds 100 UB Double Unders 15 Squat Snatches (95/65#) 15 Chest To Bar Pull

CrossFit:
Strength:
Overhead Squat
*warm up and partner mobility

Tempo + Overhead Squats + Pause
(7) 3 x @ 50-60%

Conditioning:
For 5:00 – 3 Rounds
100 Double Unders
30 Power Snatches (75/55#)
15 Pull Ups

RX+:
For 5:00 – 3 Rounds
100 UB Double Unders
15 Squat Snatches (95/65#)
15 Chest To Bar Pull Ups

BootCamp:
WOD 1:
For Time
2000m Bike
Rest 2 min

4rds
20 Alt Plyo Step ups
40 Walking Lunges
Rest 2 min

4rds
8 People Makers
10 Ring/Bar DIps
Rest 2 mins

1000m Row

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