(215) 291-2968 Sunday - Mar 24, 2019

WOD 030619: Pulling Heavy On A Wednesday!


CrossFit: Movement Prep: 3 Rounds 5 Scap Pull Ups + 3 Pull Ups 5 Taters 30 sec hold/10 HS Marches/3 HSPUs 6 Step Ups 10 Rocking Hollows Conditioning: 30:00 EMOM (A) 2 Rope Climbs (sub 8 pull ups) (B) 15 KB Taters (24/16kg) (C) 20/15 Hand Release Push Ups (D) 15 Box Jumps (24/20″) (E)

CrossFit:
Movement Prep:
3 Rounds
5 Scap Pull Ups + 3 Pull Ups
5 Taters
30 sec hold/10 HS Marches/3 HSPUs
6 Step Ups
10 Rocking Hollows

Conditioning:
30:00 EMOM
(A) 2 Rope Climbs (sub 8 pull ups)
(B) 15 KB Taters (24/16kg)
(C) 20/15 Hand Release Push Ups
(D) 15 Box Jumps (24/20″)
(E) 20 Wt. Rocking Hollows (25/15#)

RX+:
30:00 EMOM
(A) 2 Rope Climbs (sub 8 pull ups)
(B) 15 KB Taters (24/16kg)
(C) 20 Burpees
(D) 15 Box Jump Overs (24/20″)
(E) 20 GHDs

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
0:00-13:00
Buy In: 1.5k Row – 3.6k bike
AMRAP
20 Reverse Lunges
10 Ring Rows
20 Sit ups
2 mins rest
15:00 – 23:00
Buy In: 50 Burpees
AMRAP
20 SL BW RDL & Hop
10 Plank ups
20 Crossbody Curl

2mins rest

25:00-32:00
Buy IN – 100 Air Squats
AMRAP
20 Speed Skaters
10 Shuffle Touch Down
20 Plank Shoulder Taps

Weightlifting:
Oly:
Santch Balance
(5) 2 x @ 80% of 1 RM Santch

Snatch Double + Overhead Squats
(5) 2+1 x @ 80%

Power:
Deadlift
Work Up to a 2RM

Deadlift Block Pulls (3-5″)
(3) 1-3 reps @ 90-95%

Barbell Bent Over Rows
(5) 8 x @ AHAP

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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