161205

Holiday Party 2016 in the books. Thanks to all those that showed up and made it an awesome night to remember! 

MONDAY

STRENGTH

SNATCH PULLS
E2MO2M x 4 sets:
3 Snatch Pulls @ 95% of your best Snatch
*do NOT touch and go

4 X 3 @ 95%

WOD

EMOM18 ROW/HSPU/DL
EMOM x 18 of:
30 seconds ON/30 seconds OFF each station:
1 = Row for Calories
2 = Handstand Push-ups
3 = Deadlift, 225/155

ACCESSORY WORK

A. 3 x 6 Hamstring Curls with Slide Board, each side (tempo slow down, pause and then use both legs to come up)
B. Tabata Butterfly ABMAT SU
C. 100 Band Pull Aparts

BASEFIT

WOD

50-40-30-20-10 reps for time of:
KBS
ABMAT SU
Double Unders
*Run 200 meters after each complete round (5 total)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s