Wednesday, February 7, 2018

WOD

The WOD is up! Thu, 2/8/2018 CrossFit Jerk 3-3-3-3-2-2-2-2-1-1-1-1 Use this rep scheme to work up to a heavy single. Increase every set! (4 sets of 3, 4 sets of 2 and 4 sets of 1) AMRAP 13: 5 Bar Muscle Ups (x3 Any Variation) 10 DB Cleans (50/35) 10 DB Lunge Steps Each leg 10 Handstand Push Ups (55/25) 5 Rope Climbs (Legless for guys) Thu, 2/8/2018 MarbleFit AMRAP 6 10 Squats 10 Push Ups 5 Cal Assault (ALL OUT) 1 Gym Sprint ______ 3 Rounnds 90 Second Stations 15 second Break 1. Burpee Tire Flip 2. Box Jump Overs 3. Med Ball Sit Ups 4. KB Swings 5. 10 Hand Release Push Ups + 5 Toes to Bar ______ Interval Training - 8 Rounds - Cal Row 15 Seconds ALL OUT ROW 30 Second CASUAL ROW ______ 5 Rounds 30 seconds on 20 seconds off Hang from Pull Up Bar https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/08/2018#autoOpenWod=t #wodhopper

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