(215) 291-2968 Saturday - Feb 23, 2019

WOD 121318: Power. Strength. Stamina.


CrossFit: Strength: Bench Press Build up to 75% then wave 3 rounds (1) 5 x @ 75% (1) 3 x @ 80% (1) AMRAP x @ 85% 18:00 Cap no If ands or buts… Ex: 5 @ 75%, 3 @ 80%, AMRAP @ 85%, then back 5to the 75%-85%… etc Conditioning: 15:00 Partner WOD “Frandy”

CrossFit:
Strength:
Bench Press
Build up to 75% then wave 3 rounds
(1) 5 x @ 75%
(1) 3 x @ 80%
(1) AMRAP x @ 85%
18:00 Cap no If ands or buts…

Ex: 5 @ 75%, 3 @ 80%, AMRAP @ 85%, then back 5to the 75%-85%… etc

Conditioning:
15:00 Partner WOD
“Frandy”
150 Meter Row – Partner One
AMRAP – Partner Two
5 Pull Ups
10 Thrusters (95/65#)

RX+:
Same

Hybrid:
WOD 1:
13:00 AMRAP
20 ALT Plyo Step ups
10 DeadLifts
16 Plank Rev Flies
16 DB Floor Wipers
:90s REST between each

WOD 2:
Use dumbbells – can partner with a CFer

BootCamp:
WOD 1:
13 Min AMRAP
20 ALT Plyo Step ups
10 DeadLifts x2 KB
16 Plank Rev Flies
16 DB Floor Wipers
:90s REST between each

WOD 2:
13 Min AMRAP
20 WTD Deficit Lunges
10 2h Ring Rows
10 G2OH
40 Lateral Plate Hops

Skills:
Muscle Skills

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