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THURSDAY 2/19/15

592

 

 

 

 

 

 

 

 

 

CrossFit WOD 

DYNAMIC WARM UP
Row/Airbike 5 mins
Mobility
Burgener Warm Up/Skill Transfer-Coach Led on counts of 3

STRENGTH
3 sets of 5 Strict Weighted Pull ups
(if you cannot do weighted pull Ups 3 sets of Max Strict Pull ups)

6 min cap

METCON
In 8 Mins complete:
800m Run
AMRAP
Front Squats (M-135#/ W-95#) (from ground)

Then immediately after complete:

AMRAP 7 Mins:

10 Thrusters (M-115# / W-85#)
10 Burpee Box Jumps (24″/20″)

Then immediately after Complete:

200m Run
40 Front Rack Lunges (M-95# / W-65#)
1 mile run

 

Boot Camp WOD
CONDITIONING WOD #1

6 Min AMRAP
100 ft Shuttle Run
16 (8/8) KB CNJ
20 (10/10) Lateral Hops over KB
12 Goblet Squats

-1 Min Rest-

6 Min AMRAP
25 ft Bear Crawl
16 (8/8) X Sit Ups
25 ft Bear Crawl
20 (10/10) Overhead Walking Lunges
12 GTO

CONDITIONING WOD #2
2 Min ME Wall Balls

-1 Min Rest-

2 Min ME Burpees

-1 Min Rest-

2 Min ME Singles or Doubles

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