THURSDAY 4/9/15

8
Apr

THURSDAY 4/9/15

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CrossFit WOD
DYNAMIC WARM UP
Jump Rope 3 mins
Mobility
Bodyweight Warm Up

STRENGTH
Every 90 Secs for 5 sets complete:
3 Deadlifts @  75% of 1RM

(focus on body mechanics not on speed!)

METCON
Every 90 Secs for 15 Mins complete:

100M Farmers Walk  (M-53# (each hand) W-35#)
10 Deadlifts (M-135# /W-95#)
5 Push Press (M-135# /W-95#)
5 Burpees over Barbell

 

 

Boot Camp WOD
CONDITIONING WOD

Filthy Fifty Boot Camp Style- For Time:

50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 DB Push Press
50 Supermans
50 Burpees
50 Wall Balls
50 Double Unders/100 Singles