Tuesday, September 25, 2018

WOD

The WOD is up! Wed, 9/26/2018 CrossFit Warm-up ***Week 3 Challenge*** For Time: 3 Rounds of "Cindy" (5 Pull Ups-10 Hand Release Push Ups-15 Air Squats) then 400m Run. Good Luck Ring Rows and Rowing will be considered scaling Snatch work Any Style - Hang, Floor, Power or Full Squat. Tech work: 4 x 1 @ 80% ___ Build up to a Heavy Single - Any Style Locked Arms. Hands, Hips and Feet land at the same time! AMRAP 14 Lifestyle - Buy- In with 50 Hand release Push Ups then 30 Box Jump Over (30"/24") 30 Atomic Sit Ups (35/25) 30 Cal Row 30 Alt DB Snatch (50/35) Wed, 9/26/2018 MarbleFit ***Week 3 Challenge*** ___ 21-15-9 DB Cleans Wall Balls then 10 Cal Assault then 21-15-9 GHD Sit Ups DB Box Step Overs then 10 Burpees then 21-15-9 Cal Row Bench Press then 100' Sled Pull 21-15-9 Push Ups Mountain Climbers 100m Sprint ____ 5 sets 45 seconds on 20 seconds off Plank Holds. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/26/2018#autoOpenWod=t #wodhopper

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