(215) 291-2968 Thursday - Feb 21, 2019

WOD 011019: Throwing It Back, Way Back.


CrossFit: Strength: Clean Warmup 5 MInutes 5 Sets going up on weight 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: 6 RFT 250m Ski /250m Row / 600m Bike 3, 6, 9, 12, 15, 18 KB Russian Swings (32/24) Ring Rows Rd1 250m Row then 3 KB Swings, 3 Ring

CrossFit:
Strength:
Clean Warmup
5 MInutes

5 Sets going up on weight
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning:
6 RFT
250m Ski /250m Row / 600m Bike
3, 6, 9, 12, 15, 18
KB Russian Swings (32/24)
Ring Rows
Rd1 250m Row then 3 KB Swings, 3 Ring Rows
Rd2 250 Row then 6 KB Swings, 6 Ring Rows
etc…..

RX+:
Double KB Russian Swings (2×24/16)

Hybrid:
WOD 1:
15min AMRAP
10 Push ups
10 Reverse V Ups
20 Reverse speed Skater
10 Wall Balls
10 Med

BootCamp:
WOD 1:
8 min AMRAP
6 Slider Push ups
10 Reverse V Ups
14 Reverse speed Skater

8 min AMRAP
10 Wall Balls
10 Medball Jacks
20 Flutter Kicks

8 Min AMRAP
5 Toes to Bar/ Sl T2B/ 8 K2c
10 Thrusters
20 Lateral Hops over DB

WOD 2:
$$$$
3x1min WTD Plank
1 min on 1 min off

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