October 17, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 Scap pull downs

Strength:
15min Clock
Weighted Step Ups 4×6
Chin-ups 4×6

WOD:
5rds
15 Wall Balls (20/14)
15 KBS – American (AHAP)
D&B Front Rack KB Carry x 2

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 PVC lift offs

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
D&B Waiter Walk
*Compare to BF 080*

Barbell
Pendlay Row, find heavy 5
Double OH grip Axle bar deadlift, build to heavy single
DB Rows 4×10/10 Build then MR @ 2nd set weight
Trunk: Superset 4 rounds – 25 straight leg sit up and Plate Raises MR