TUESDAY

This Sunday is our in house throw down! Time to arrive is 8:00 am. Start time will be 8:45. Please be on time and make sure you have any gear you may need (knee sleeves, jump rope, belt …)

Here are the wods: (order of wods may change)

WOD #1

STRENGTH COMPLEX

10 min and both athletes share the same bar to hit a heavy complex

P. Clean  + front squat + Shoulder to overhead

WOD #2

amrap  10 min

Buy in (partner 1 and 2 relay style run around the building two times each)

7 burpee over bar while partner is in plank hold (athlete A burpee and B plank hold)

7 pull ups  (athlete B does pull ups while athlete A static hold chin over bar) ( Scaled static hold on rings)

7 thrusters (Athlete A thrusters  while athlete B goblet static hold)

WOD #3

share the reps for time

200 du’s  (400 singles – scaled)

100  kb swings

60 T2B  scaled – knee raises

50 cal row

STANDARDS:

RX 95/65 thruster, pull ups, 53/35 kbs, T2B, Du’s

SCALED 65/45 thruster, ring rows, 35/26 kbs, knee raises, single under

LEVEL 1 45/25 thruster,  ring rows, 26/18 kbs, knee raises, single under

And now today’s strength and workout ..

STRENGTH:

Back squats

3/3/2/2/1/1

CrossFit WOD:

8 rds:

9 box jumps overs 24″/20″ RX+ 30″/24″

15 kb swings 53#/35# RX+ 70#/44#

21 du’s

LEVEL 1:

8 rds:

9 box steps up and over 20″/14″

15 kb swings 26#/18#

21 single unders