161116

Medball Sleeping Hero pose. So relaxing even the kids jumped in. 

WEDNESDAY

STRENGTH

E2MO2M x 5 sets of Front Squats:
Rd 1 = 5 reps
Rd 2 = 4 reps
Rd 3 = 3 reps
Rd 4 = 2 reps
Rd 5 = 1 rep

WOD B

AMRAP in 5 minutes of:
5 Muscle-ups
5 Deadlifts, 365/245

REST

5 minutes

WOD B

AMRAP in 5 minutes of:
5 Hang Power Clean, 185/125
20 One legged Squats, 10 each side

REST

5 minutes

WOD C

AMRAP in 5 minutes of:
5 Burpee Box Jumps, 24/20
10 Kettlebell Swings, Red/Blue

ACCESSORY WORK

A. 3 x 10 Weighted Dips
B. 100 Cossack Squats
C. 3 x 10 Weighted Calf Raises, each side

BASEFIT

WOD

AMRAP in 20 of:
10 Goblet Squats
10 KB SDHP
10 Push-ups
10 Toes to Bar
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

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