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

WOD 120618: Work. It. Out.


CrossFit: Strength: Frankenstein Front Squats (5) 5 x @ AHAP!!! SHould be getting heavier each week 15:00 Cap Conditioning: 2 Rounds – 4:00 AMRAP (A) 5 Handstand Push Ups (10 DB Strict Press 30/20#) 20 Box Jumps (20″) (B) 5 Strict Pull Ups 20/15 Calorie Bike *:30 rest between stations & rounds* RX+: 2 Rounds

CrossFit:
Strength:
Frankenstein Front Squats
(5) 5 x @ AHAP!!!
SHould be getting heavier each week
15:00 Cap

Conditioning:
2 Rounds – 4:00 AMRAP
(A)
5 Handstand Push Ups (10 DB Strict Press 30/20#)
20 Box Jumps (20″)
(B)
5 Strict Pull Ups
20/15 Calorie Bike
*:30 rest between stations & rounds*

RX+:
2 Rounds – 4:00 AMRAP
(A)
5 Strict Handstand Push Ups
20 Box Jump Overs (24/20″)

(B)
5 Strict Chest To Bar Pull Ups
20/15 Calorie Bike

Hybrid:
WOD 1:
12:00 AMRAP
5 Strict Chin Up
10 Strict Press
15 Jump Squats
Row 500

WOD 2:
(A)
10 DB Strict Press 30/20#
20 Box Jumps (20″)
(B)
5 Strict Pull Ups
20/15 Calorie Bike

BootCamp:
WOD 1:
5 rds
5 Strict Chin Up
10 Strict Press
15 Jump Squats
Sub -Squat to calf raise
Then row 500/ 1000AD
4RDS
10 Curls
10 Taters
15 Sit Up + Press
Then 500m row /1000AD
3 Rds
5/5 Renegade Rows 35/20
10 Plate Push Drag
15 WTD Rev Lunges

Skills Class:
Strict Ring Dips

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