170330

THURSDAY

STRENGTH

4 x 10 Barbell Bridges, heavy

WOD

“Silverback”
For time:
30 Strict Handstand Push-ups
60 Chest to Bar Pull-ups
90 Kettlebell Swings, Red/Blue
120 Double Unders

ACCESSORY WORK

A. 100 Push-ups for Quality
B. 4 x 30 Reverse Hyper
C. 4 x 6 GH Raises, 5 second decent and pause at parallel

SHRED

WOD

“Persistence”
AMCAP in 60 minutes in SHRED zone:
Jog 1 mile
Row 2,000 meters
Bike 3 miles*E3M stop and perform 10 Push-ups & 10 V-ups

BASEFIT

WOD

“Staying Alive”

3 rounds of:

5 minute AMRAP of:
40 Double Unders
30 Box Jump Overs
20 Wall Balls
10 V-ups

Rest 5 minutes between rounds

 

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