(215) 291-2968 Tuesday - May 21, 2019

WOD 032819: Thursday Peakin’ For The Weekend


CrossFit: Gymastics Skills: 2-3 Rounds of A and B (ex 1of A then 1 of B) A) Pick One 1) 10-12 Strict Pullups 2) 5-7 C2B Pullups 3) 3-5 Bar Muscle Ups Rest 2 Minutes B) Pick One 1) 8-10 Ring Dips 2) 5-7 Tempo Ring Dips (3D, 2H, 1U) 3) 3-5 Banded Muscle Up

CrossFit:
Gymastics Skills:
2-3 Rounds of A and B (ex 1of A then 1 of B)
A) Pick One
1) 10-12 Strict Pullups
2) 5-7 C2B Pullups
3) 3-5 Bar Muscle Ups

Rest 2 Minutes

B) Pick One
1) 8-10 Ring Dips
2) 5-7 Tempo Ring Dips (3D, 2H, 1U)
3) 3-5 Banded Muscle Up Transition + 2 Ring Dips after Each
4) 3-5 Muscle Ups

Conditioning:
16 Minute EMOM
1) 15/12 Cal Row
2) ME C2B Pullups
3) 12/10 Cal Bike
4) ME Ring Dips (Bar Dips as Sub)

RX+:
Ring Muscle Ups

BootCamp:
WOD 1:
For total time
60 Air Squats
30 Wtd Sit ups
15 Push ups
Rest 1 min
60 OHWL
30 Curl and Press
15 T2B
Rest 2 min
60 Wall balls
30 DB Snatches
15 Plank Ups
Rest 3min
60 S.A C&J
30Alt Lateral Lunges
15 Body Saw

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

2 Power Clean + Push Press
(5) 2+1 @ AHAP

Power:
Speed Squats
(3) 6 x @ 60% (1 Min Rest between sets)

Back Squat
(3) 3 x @ 60%

Pause Squat
(3) 3 x @ 60%

Weighted Plank
(3) 1:00 @ AHAP

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