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

WOD 091618: Wiping The Floors With Fitness.


CrossFit: Strength: Clean Warm Up 5 Minutes 1 Clean RDL + 2 Low Hang Clean + 1 Front Squat (5-7) x 1 + 2 + 1 Working up to heavy set. Conditioning: 4 Rounds:: 4:00 Time Cap 25 Sit Ups 10 Hang Squat Cleans (135/95#) 20/15 Calorie Bike RX+: 4 Rounds:: 4:00 Time Cap 15

CrossFit:
Strength:
Clean Warm Up
5 Minutes

1 Clean RDL + 2 Low Hang Clean + 1 Front Squat
(5-7) x 1 + 2 + 1
Working up to heavy set.

Conditioning:
4 Rounds:: 4:00 Time Cap
25 Sit Ups
10 Hang Squat Cleans (135/95#)
20/15 Calorie Bike

RX+:
4 Rounds:: 4:00 Time Cap
15 GHD Sit Ups
10 Hang Squat Cleans (155/105#)
20/15 Calorie Bike

BootCamp:
WOD 1:
Benchmark – Baseline
500m Row/500m Ski/1200m Bike
40 Squats
30 Sit-ups
20 Push ups
10 Pull Ups
8 min CAP
Last Performed 021318

WOD 2:
For Time
Buy in: 800m Run
3rds
30 OHWL
20 Plank Push Drag
10 Burpees
After 3rd : 400m Run
3rds
30 Speed Skaters
20 Floor Wipers
10 Pull Ups
Cashout:
800m Run

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