WOD 251213
REST DAY!
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Tuesday 210726
CrossFit W.O.D Strength: 5 SuperSets: 5\5 Weighted Box Step Ups 15m 1KB Overhead Carry (Per arm) Metcon: For Time: 21-15-9 Deadlifts #100/70kg Lateral Burpees Over The Bar CrossFit Endurance Every 05:00MOMx6 Rounds: 30m Burpee Broad Jumps 30 KB Swings #16/12kg 20 1KB Front Rack
Monday 200726
CrossFit W.O.D Strength: Thruster (1St Rep From Floor) 10-8-6-4-2 Metcon: 20:00 Min AMRAP: 18 1DB Box Step Overs #1x22.5/15kg 15/12 Cals Row 12 1DB Alt. Devil's Press CrossFit Endurance Part A: For Time: 1000-800-400-200m Run *30 Sit-Ups 20 Hand Release Push Ups
Sunday 190726
CrossFit W.O.D Strength: Pendlay Rows 5x5 Metcon: 4 R.F.T: 400m Run 15 V-Ups 12 Front Rack Lunges #50/35kg CrossFit Strength Part A: Front Squats 10-8-6-4-2 Part B: 3 SuperSets: 5 Weighted Dips 00:40 Sec Weighted Plank Part C: For Time: 30m Plate Push #20/
Saturday 180726
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats