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

WOD 030819: 19.3! #PeteSucks


CrossFit: Strength: Back Squats (5) 5 x @ 80% Conditioning: “19.3” 200 Foot Single Arm Dumbbell Overhead Walking Lunge (50/35#) 50 Weighted Box Step Ups (50/35#) (24/20″) 50 Strict Handstand Push Ups 200 Foot Handstand Walk Scaled: 200 Foot Single Dumbbell Racked Walking Lunge (50/35#) 50 Weighted Box Step Ups (50/35#) (24/20″) 50 Strict Handstand

CrossFit:
Strength:

Back Squats

(5) 5 x @ 80%

Conditioning:

“19.3”

200 Foot Single Arm Dumbbell Overhead Walking Lunge (50/35#)

50 Weighted Box Step Ups (50/35#) (24/20″)

50 Strict Handstand Push Ups

200 Foot Handstand Walk

Scaled:

200 Foot Single Dumbbell Racked Walking Lunge (50/35#)

50 Weighted Box Step Ups (50/35#) (24/20″)

50 Strict Handstand Push Ups to a 5inch riser

200 Foot Bear Crawl

Hybrid:
WOD 1:

Same

BootCamp:
WOD 1:

12:00 Alt EMOM

(a) Plate Pushes

(b) D-Ball Over The Shoulder

(c) Plank KB Pass Thrus

(d) Calories on Bike

WOD 2:

For Time:

100 Overhead Walking Lunges

100 Alt. Plyo Step Ups

50 Push Ups

50 Planking Shoulder Tap

Weightlifting:
Oly:
3 Power Snatch
(5) 3 x @ AHAP

Power Clean + Push Press
(5) 1+4 @ AHAP

Power:
Speed Squats
(3) 8-10 x @ 60-65% (1 Min Rest between sets)

Back Squat
(3) 8-10 x @ 70-75%

Pause Squat
(3) 10-12 resp @ 55-65% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

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