WOD
For time:
400m Run
21,15,9 Thruster / Burpee 40kg (30kg)
400m Run
Post time to comments:
We will be working on medicine ball cleans in our skills progression, so make sure you come along!
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What no rest day? “Routine is the enemy” (Greg Glassman), so today is another training day! The usual CrossFit schedule is three or four days on and one or two days off, depending on what you need and what your goals are. Rest when you need to! WOD Power Cleans 5-5-5-5-5 Post loads to comments
Warm Up - Push ups 40 – 30 – 20 – 10 WOD - Kettle Bell Swings 24kg /16kg 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Burpees 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Post times to comments Finish with Max Pull ups
WOD “DT” Five rounds for time of: Post time to comments.
WOD 5 Rounds for time 30 Kettle Bell swings 24 (16) kg Post time to comments
WOD AMRAP 20min 5 JPU’s Post number of rounds to comments:
WOD Deadlift 1-1-1-1-1-1-1 Post load to comments. Use as many warm up sets as necessary to move up to your max load.
WOD 4 rounds for time:- 400m Run Post time to comments.
Rest Day Have a rest if needed…if not, do something you enjoy. Go for a run, a ride, a walk and enjoy your fitness.
WOD “Randy” 30kg (20kg) Power snatch, 75 reps for time. Rest 5 minutes, perform 50 x Double Unders. Post time for “Randy” and for double unders to comments.
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