Wednesday 6.20.18

WEDNESDAY

CrossFit
Skill Session/Warmup:

Strength : Thruster (from rack)
3-3-3-3-3

WOD : 15m AMRAP
5 Pistols (each leg)
10 Toes to Bar
15 STOH 95/65
200m Row or 20/15 Cal AB

S: 10 Jumping Squat, 75/55
L1: Scaled Pistols, 75/55
Rx+: 115/75

 

Sweat

Core Work: 10m AMRAP
10 Sea Turtles
20 Hollow Rocks
10 Barbell Rollouts
20 Mountain Climbers

Conditioning: 15 Minutes
Row 200m
20 Jumping Pull-ups
20 Abmat Situps
20 Eye High KB Swing
20/15 Cal AB

 

The Program

1. Strength and WOD

2. Box Squat (video coming)
5 x 3, E2M

3. For Quality, 15m Cap
50 Strict HSPU
40 Strict Pull-Up
30 Bench Press @ 80% BW
200 Double Unders