(215) 291-2968 Thursday - Feb 21, 2019

WOD 050318: Where The Wild Things Are…


CrossFit: Strength: Bench Press (5) x 5 @ AHAP Conditioning: 5 RFT 10 2xDB Power Cleans (50/35) 20 Box Jumps Overs 10 Ring Dips 1 Minute Rest RX+: Same Hybrid: WOD 1: 16 Min AMRAP 12 Cal AD 15kb Sdlhp 15 wall ball 15 box jump 15 Body Saw WOD 2: Same as CrossFit BootCamp:

CrossFit:
Strength:
Bench Press
(5) x 5 @ AHAP

Conditioning:
5 RFT
10 2xDB Power Cleans (50/35)
20 Box Jumps Overs
10 Ring Dips
1 Minute Rest

RX+:
Same

Hybrid:
WOD 1:
16 Min AMRAP
12 Cal AD
15kb Sdlhp
15 wall ball
15 box jump
15 Body Saw

WOD 2:
Same as CrossFit

BootCamp:
WOD 1:
4rds 1 min Per Station –
1 min rest between rds Bike
KB SDLHP
Ohwl
Box Jumps
Body Saw

WOD 2:
Butts and Guts 2-3 Rds
10/10 Kickstand DL
20 sit up n press
Partner Slider Pulls

Barbell Mechanics:
Jerk From Rack
(4) 2 x @ 75%

Clean Pull (3″ deficit)
(3) 3 x @ 83%-85%

Back Squat
(5) 2 x @ 80%

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