August 9, 2017

August 9, 2017

CrossFit 

dynamic :
5 minute clock :
duck walk length of room + back

-@ each red line perform 5 air squats 

Front Squat  -2 min setup + every 2 mins, 1 rep x 5 sets

notes :
- build to a heavy single for the day.


team wod
6 minute amrap :
sled pull 100 ft 135/95
sled drag 100 ft 135/95

notes :
- partners switch after 200 ft
- rest 3 minutes at conclusion of wod.
- rx+ = 2 person teams.


team wod
6 minute amrap :
max distance assault bike

notes :
- partner's alternate 30 second sets.
- rx+ = 2 person teams.
- 3 minute rest at the conclusion


team wod
6 minute amrap of :
max distance run

notes :
- partner switch every 200 meter run
- rx+ = 2 person team. 


Fit Club

Warm Up:
Just Jump Run
6 minute
10 Step back Burpees
10 Slam balls
50m Run

Partner Workout:
30 Minute
30 Cal Row
30 KB swings
15 Plyo Burpees
30 KB Swings
30 Cal Row
30 Sit Ups

Partition as desired.

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