170316

THURSDAY

WOD

“Sucker Punch”
20 minute AMRAP of:
Buy-in 600 meter Run
40 One Legged Squats, 20 per side
20 Pull-ups
20 Handstand Push-ups*at the 10:00 mark perform 30 Snatches at 135/95 before continuing with the AMRAP

STRENGTH

SNATCH BALANCE
12 minutes to find a heavy Snatch Balance

ACCESSORY WORK

A. 4 x 30 Reverse Hyper
B. 4 x 8 Heels to Heaven, with slow decent
C. 4 x 20 Straight Legged Deadlift, light load and straight back

SHRED

WOD

“Melting Pot”

50 minute AMRAP of:

100 Single Unders
90 Mountain Climbers, single count
80 Russian Twists, single count
70 Lateral Rogue Block Step Ups
600 meter Jog
500 meter Row
400 meter Ski
30/24 Calorie Bike
20 Hollow Rocks
10 Strict Pull-ups

BASEFIT

WOD

With a partner, 3 rounds for time of:
Row 100/80 calories
200 double-unders
100 walking lunges
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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