CrossFit W.O.D
Strength:
4 Supersets:
10\10 Weighted B-Stance Deadlifts @3 Sec on the Way Down
5\5 Weighted Cossack Squats
6-8 Pike Push Ups
Metcon:
16:00 Min EMOM, For Max Reps Of Each:
1.) Weighted Sit-Ups
2.) Double Unders
3.) Burpees
4.) Push Ups
CrossFit W.O.D Strength: 4-5 Supersets: 00:30-00:50 sec Box Pike\Wall HS Hold 20 V-Ups 00:30 Sec Side Plank\Per Side Metcon: For Time: 200 Double Unbers 20 Navy Seal Burpees 30 Jump Squats 150 Double Unders 15 Navy Seal Burpees 30 Jump Squats 100 Double
CrossFit W.O.D Strength: 15:00 Min For Quality- 8\8 Weighted Step Ups @5 sec on the way down 5\5 Weighted Skater Squats Or Cossack Squats 10-12 Bench Dips Metcon: 20:00 Min AMRAP: 200m Run 50 Back Extnesions 40 Commando Planks 30 Weighted Sit Ups 20
CrossFit W.O.D Strength: 4 SuperSets: 8-10 Pike Push Ups 15\15 Weighted Single Legged Glute Bridge 30 Sec Weighted Wall Sit Hold Metcon: 5 Rounds For Time: 30 Air Squats 20 Burpees 30 Alternating Lunges 20 V-Ups 30 Mountain Climbers 20 Push-Ups
CrossFit W.O.D 26.1 For time: 20 Wall-Ball Shots #10/6 | #6/4 18 Box Jump-Overs#60/50CM 30 Wall-Ball Shots 18 Box Jump-Overs 40 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall-Ball Shots 18 Box Jump-Overs 30 Wall-Ball Shots 18