WOD 040314
Strength: 3 sets of Max Pullups (no weight)
Metcon: 7 Rounds for time: 20 Walking Lunges w/KB overhead (24/12) 15 Tuck Jumps 10 HSPU
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Sunday 120426
CrossFit W.O.D Strength: 15:00 Min Build Up For The Following Complex (From Floor): Thrusters Front Squats (2+2) Metcon: 10 Rounds For Time: 5 Hang Power Cleans #60/43kg 10 Lateral Burpees Over The Bar CrossFit Strength Part A: Deadlifts 5x5 Part B: E03:00MOMx4 Sets: 6
Saturday 110426
CrossFit W.O.D Strength: Paused Bench Press 6-6-4-4-2-2 *2Sec Pause At Chest on Each Rep Metcon: 4 Rounds For Time, IGUG (work in Teams Of 2): 500m Row 10 SandBag Cleans #70/45kg 20 Sandbag Squats 60m SandBag BearHug Carry
Friday 100426
CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:
Thursday 090426
Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance 38:00 Min AMRAP: 400m Run 12-9-6 Toes To Bars 1DB Snatch #1x17.5/12.5kg