170427

#TBT

THURSDAY

WOD

Masters Online Qualifier 17.3
21-15-9 reps for time of:
Shoulder-to-overheads, 135/95
Chest-to-bar pull-up

REST

5 minutes

WOD

Every 4 minutes x 5 sets of:
200 meter Run
15 Bench Press, 135/95
10 Box Jumps, 36/30

ACCESSORY WORK

A. 100 Calf Raises, 50/50
B. 4 x 10 Pec Flys w/ Dumbbells
C. 3 x superset of:
15-20 Perfect Push-ups (slow)
10 Single Arm Ring Row, 5 each side

SHRED

WOD

“Show & Improve”
10 rounds of:
100 meter Jog
10 Lunge Stepsthen8 rounds of:
10 Lateral Box Step Ups
5 ABMAT SUthen

6 rounds of:
10 Calorie Row
10 Supermen

then

4 rounds of:
10 Calorie Bike
5 Strict Pull-ups

then

2 rounds of:
10 Calorie Ski
5 Strict Handstand Push-ups

then

1 round of:
60 second L-sit hold accumulation

BASEFIT

WOD

“Forces Of Nature”
21-18-15-12-9-6-3 reps for time of:
DB Snatch, right arm, 50/35
DB Snatch, left arm, 50/35
ABMAT SU*50 Double Unders after each set
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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