TUESDAY WOD 5/5/15

4
May

TUESDAY WOD 5/5/15

 

20150428_190206

CrossFit WOD
DYNAMIC WARM UP
Airbike/Row 3 mins
Mobility
Bodyweight Warm Up/Movement Prep-Coach Choice
SKILL: 3 POS Clean /Coach Led

STRENGTH
EMOTM for 7 Mins Complete:
2 Power Cleans + 2 Front Squats @ 75% of 1RM Clean

METCON
Buy in:
500m Row AFAP/40 Cal Air Assault Bike AFAP

then..

3 Rounds

10 Power Cleans  (135#/95#)
10 Jumping Slam Balls (20#/15#)
30 Wall Balls (20#/14#)

Buy out:

400m Run AFAP

 

 

BootCamp WOD
CONDITIONING WOD #1

3 Rounds for Time:
10 R Side Lying V Ups
10 GTOH
400m run
10 L Side Lying V Ups
10 Ring Push Ups

CONDITIONING WOD #2
4 Min EMOM
Buy In: 5 Burpees
Rest of Min: AMRAP Abx Sit Ups

-1 Min Rest-

4 Min EMOM
Buy In: 5 Toes to Bar
Rest of Min: AMRAP Ball Slams