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8/18/2017

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CrossFit WOD:
A. Every 2:00 x 10:00
Push Jerk x 10 reps @ 65%
*pause OH 1 second per rep*
+
3 sets for Quality not Time:
200m Farmers Carry (53/35)
30 Second Heavy Barbell Front Rack Hold (from rack)
60 Second Weighted Plank (plate on lower back)
rest as needed

Burn WOD:
Tabata (:20 on :10 off)
Air Squats
Sit-Ups
Split Jumps
Bear Crawl
Wall Sit

8/15/2017

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CrossFit WOD:
5 sets:
Bent Over BB Row x 12 reps (supine grip) rest :30
Push-Ups x Max reps in 30 seconds rest 1:30
+
EMOM x 18
minute 1 – 10 Chest 2 Bar Pull-Ups
minute 2 – 12 Shoulder to Overhead 135/95
minute 3 – 12 Toes to Bar

Burn WOD:
A. 10 minute clock: (in groups of 2 or 3)
Partner A – :30 Ski
Partner B – :30 Plank
*switch every :30*
*for any group of 3 have them switch every :20*
+
EMOM x 18
minute 1 – 10 Pull-Ups (sub banded strict pull-ups)
minute 2 – 12-15 DB Shoulder to Overhead
minute 3 – 15 V-Ups

8/14/2017

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CrossFit WOD:
3 sets:
Barbell Front Rack Step Ups x 18 steps rest 2:00
*try for same loading as last week*
+
AMRAP 15
20 Walking Lunge Steps
20 Russian KB Swings 70/53
300m Run

Burn WOD:
3 sets:
Bulgarian Split Squats x 8-10/leg rest :30 bt sides
+
AMRAP 15
20 Walking Lunge Steps
20 Russian KB Swings
300m Run

8/12/2017

By: 0

Pelham ONLY
A. 12 minute review
Squat Clean
+
3 rounds of:
6 pull-ups
6 squat cleans, 115/75 lb.
Then, 3 rounds of:
7 pull-ups
5 squat cleans, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 pull-ups
4 squat cleans, 165/115 lb.
*Prior to 16:00, complete 3 rounds of:
9 pull-ups
3 squat cleans, 185/125 lb.
*Prior to 20:00, complete 3 rounds of:
10 pull-ups
2 squat cleans, 205/135 lb.
*scale to jumping pull-ups*