(215) 291-2968 Monday - Feb 18, 2019

WOD 013119: Smile The Total is Tomorrow!


CrossFit: HS Skill Work 2 Rounds of 1 and 2 2 Rds 1) Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU AND 2 Rds 2) Pick One: Beg: 10 Ring Dips Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up) Advanced: 2

CrossFit:
HS Skill Work
2 Rounds of 1 and 2
2 Rds
1) Pick One:
Beg: Kick Up to Handstand
Inter: 30s HS Hold then 1 Tempo Descent
Advanced: 3-5 Strict HSPU
AND
2 Rds
2) Pick One:
Beg: 10 Ring Dips
Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up)
Advanced: 2 Ring MUs or Attempts:

2 Rounds of 1 and 2
2 Rds
1) Pick One:
Beg: Kick Up to Handstand
Inter: 30s HS Hold then 1 Tempo Descent
Advanced: 3-5 Strict HSPU
AND
2 Rds
2) Pick One:
Beg: 10 Ring Dips
Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up)
Advanced: 2 Ring MUs or Attempts

Conditioning:
16 Minute EMOM
A) 5 Strict HSPU or 10 Kipping or 10 DB Strict Press
B) ME Cal Row
C) 7 Strict Pullups / 3-5 Ring or Bar MUs
D) ME Cal Bike

RX+:
Same

Hybrid:
WOD 1:
Same as CF today

BootCamp:
WOD 1:
6min EMOM
KB Sumo DL
Toe Taps

6min EMOM
Sweeping Lateral Lunge
Broad Jump + Back Pedal

6min EMOM
Straight Bar/Box Dips
X- Sit ups

6min EMOM
Lateral Plate Hops
Plank Shoulder Taps

CASHOUT:
100 Reverse Crunches
100 Russian Twists

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Example Patterns

demo demo demo demo demo demo demo demo demo demo