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WOD 012915: It’s Raining PRs!


CROSSFIT Strength Deadlift 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD 8 Minute AMRAP Ladder Up going Up by 3 ‘s Deadlifts (185/135#) Wallballs (20/14#) 10Ft HR Pushups Cashout: 3 Rounds ME Hollow Holds 1:1 Work to Rest Ratio, if you work for 30 Seconds, Rest for 30 Seconds.   BARBELL A. Muscle Snatch work up

CROSSFIT

Strength

Deadlift
5@50%
5@60%
3@75%
3@85%
1@95%
1@100%+

WOD

8 Minute AMRAP
Ladder Up going Up by 3 ‘s
Deadlifts (185/135#)
Wallballs (20/14#) 10Ft
HR Pushups

Cashout:
3 Rounds
ME Hollow Holds
1:1 Work to Rest Ratio, if you work for 30 Seconds, Rest for 30 Seconds.

 

BARBELL

A. Muscle Snatch work up to a new 5RM then, -5%,-10%
B. MAX weighted chin ups. 5 x 3
C. “Bird-Dog planks” 4-5 sets
D. BB Hip thrusters (BB across your lap) 3 x 12 focus on glute activation
-drive with your toes and quads to engage glutes sooner

 

BOOTCAMP

WOD 1

6 Min AMRAP
100 ft Shuttle Run
8/8 KB CNJ
10/10 Lateral Hops over KB
12 Goblet Squats
-1 Min Rest-
6 Min AMRAP
25 ft Bear Crawl
8/8 X Sit Ups
25 ft Bear Crawl
10/10 Overhead Walking Lunges
12 GTOH

WOD 2

2 Min ME
Wall Balls
-1 Min Rest-
2 Min ME
Burpees
-1 Min Rest-
2 Min ME
Singles or Doubles

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