(215) 291-2968 Friday - Apr 26, 2019

WOD 102318: Throwing them back!


CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@70% 9@75% 9@80% Conditioning: For Time 4 Rope Climbs 10 Alt D Ball Cleans (80/60) 200 Run/ 250m Row/600m Bike 3 Rope Climbs 8 Alt D Ball Cleans 200 Run/ 250m Row/600m Bike 2 Rope Climbs 6 Alt D Ball Cleans 200 Run/ 250m

CrossFit:
Strength:
Back Squats
5 w/ Bar
5@50%
5@60%
Work Sets
9@70%
9@75%
9@80%

Conditioning:
For Time
4 Rope Climbs
10 Alt D Ball Cleans (80/60)
200 Run/ 250m Row/600m Bike
3 Rope Climbs
8 Alt D Ball Cleans
200 Run/ 250m Row/600m Bike
2 Rope Climbs
6 Alt D Ball Cleans
200 Run/ 250m Row/600m Bike
1 Rope Climb
4 Alt D Ball Cleans
200 Run/ 250m Row/600m Bike

RX+:
Ring MUs instead of Rope Climbs
Reps: 8,6,4,2
D Ball (100/80)

Hybrid:
WOD 1:
Jack-ish
15 min AMRAP
10 Push Press
10 V-up
10 Kb Swing
10 Plank up
10 Box Jump

WOD 2:
Same

BootCamp:
WOD 1:
Jack
20min AMRAP
10 Push Press
10 Kb Swing
10 Box Jump

WOD 2:
Durante’s Core
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Barbell Class:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

1 Clean Pulls + 2 Mid-Hang Cleans
(5) x 1+2 @ AHAP

Front Squats
(5) 5 x @ AHAP

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