Friday WOD 9.29.17

Flashback Friday! 2014

Warmup
2 Rounds
8 – Kang Squats
5 – Pullups
8 – Pushups
5 Deadlifts (Empty Bar)

Set 1
19 Minute OTM
[Evens: Deadlifts, Odds: Muscle-ups]
10×2 Deadlift @ 80%
10×2 Muscle-Up

Set 2
15-12-9
Overhead Squats 115#/75#
Toes To Bar
Hand Release Push Up

OCN CrossFit - WOD-124

Comments

Thursday WOD 9.28.17

Warmup
3 Rounds
10 Good mornings
4 Inch Worms
12 Air Squats (Pause at bottom)

Set 1
5×8 Bench Press @ 70%

Set 2
2008 Games- Event 8
15 Cleans (155/100#)
30 T2B
30 BJ
15 Muscle Ups
30 DB Push Press (50/35#)
30 DU
15 Thrusters (135/95#)
30 Pullups
30 Burpees

 

Comments

Wednesday WOD 9/27/17

Warm Up
2 Rounds
10 Pushups
15 Air Squats
15 Cockroach Crunches
4 Inch Worms
—————————–
Burgener Clean Warm Up

Set 1
EMOM
10 x 2 Cleans off Boxes (Mid Thigh)

Set 2
Partners
3 Rounds Each
200 m Run
20 Abmat Situps
10 Kettlebell Swings (1.5/1.0 pd)
20 Double Unders
5 Burpees
1 Hang Clean (185/105)
*Tag Partner

IMG_4251

Comments

Tuesday WOD 9.26.17

Warmup
Group Tabata

Set 1
1×5 Front Squats @65%
1×5 Front Squats @70%
1×5 Front Squats @75%
1×5 Front Squats @80%
1×5 Front Squats @85%

Set 2
4 Rounds
2 Power cleans @80%
3 Bar MU (5 C2B)
6 T2B
12 AbMat Situps
24 Double Unders
[1 min Rest]
======================
50 Pull Ups

IMG_4329

Comments

Monday WOD 9.24.17

Set 1
4 Rounds
500 m Row
15 Handstand Pushups
2 Rope Climbs
IMG_4407

Comments