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WOD 011815: Who’s Ready for Sunday Funday?!


CROSSFIT Strength 2 Hang Power Cleans + 1 Push Jerk EMOM 8 Minutes Working up in weight. 5 burpee reward for any missed attempt and the end of the EMOM. WOD 15 Minute AMRAP 5/5 Barbell Back Racked Lunges (135/95#) 10 Kettle Bell Swings (24/16kg) 5 Chest To Bar Pull Ups     BARBELL A.

CROSSFIT

Strength

2 Hang Power Cleans + 1 Push Jerk EMOM

8 Minutes

Working up in weight. 5 burpee reward for any missed attempt and the end of the EMOM.

WOD

15 Minute AMRAP

5/5 Barbell Back Racked Lunges (135/95#)

10 Kettle Bell Swings (24/16kg)

5 Chest To Bar Pull Ups

 

 

BARBELL

A. Snatch 6 sets of tripples AHAP
B. Front Squat – 5×3 @ 75%
C. Push Press – 5×5 @ 70%
D. Bench – 3×8 AHAP

 

BOOTCAMP

WOD 1

3 RFT

5 Manmakers

10 Pike Push Ups

15 Unbroken Wall Balls

20 Singles/Doubles

WOD 2

12 min AMRAP

10/10 Speed Skaters

10/10 Russian Twists

10/10 OHWL

 

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