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WOD 081618: Running & Burpees on Burpees


CrossFit: Strength: Super Set 1) Seated DB Strict Press 5 Sets ME AHAP 2) Do whole series Each Time (10 reps Each) Straight Arm Lat Pull Downs Theraband Shoulder Abduction exercise (10 reps each side) Conditioning: 6 RFT 15/10 Cal Bike 10 Burpees 200m Run RX+: Wear a vest! Cashout: 4 Rds 1 Minute Plank

CrossFit:
Strength:
Super Set
1) Seated DB Strict Press
5 Sets ME AHAP

2) Do whole series Each Time (10 reps Each)
Straight Arm Lat Pull Downs
Theraband Shoulder Abduction exercise
(10 reps each side)

Conditioning:
6 RFT
15/10 Cal Bike
10 Burpees
200m Run

RX+:
Wear a vest!

Cashout:
4 Rds
1 Minute Plank
30 sec rest

Hybrid:
WOD 1:
17 min AMRAP
10 Wall Balls
10 Leg lifts
10 Push ups
20 Alt Plyo Step Ups
60 Jump Rope /20 DUBS

WOD 2:
Same

BootCamp:
WOD 1:
2rds
90s W/ 30s Rest
S.A. Ring Rows
Wall Balls
Dip Hold Leg Lifts
Alt Plyo Step Ups
Push ups
Jump Rope /DUBS
– 1min Break btwn Rds –

WOD 2:
$$ Stability & Coordination$$
1/1 TGU w/ 3s Pause
CN- Pause in each positions
Working up in weight

Barbell Mechanics:
3 Muscle Cleans
(3) x 3 – just the bar – light weight

Tall Jerk
(5) x 3 – just the bar – light weight

1 Clean DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Press In Split
(5) 3 x @ a AHAP

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