WOD
Tuesday 08.29.2017
WDO | Tuesday 08.29.2017
Performance / Fitness Option
5 Sets
Deadlift X 7
KB Swings X 20
Push-ups X 20
WOD
Row 2000m
call 843.839.2673 or email info@crossfitupdog.com
Performance / Fitness Option
5 Sets
Deadlift X 7
KB Swings X 20
Push-ups X 20
WOD
Row 2000m
Performance Option
Hang Snatch
4×2.2
Rest :30 between doubles
WOD
AMRAP 9
6 Thruster 115/75
9 Pull-ups
12 Box Jumps 30/24
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
Performance / Fitness Options
3 Sets
Double KB front rack step-ups X 20
Single-arm KB row X 10
WOD
For time:
400m run
50 wallballs 20/14
40 box jumps 24/20
30 DB G2O 50/35
20 burpees
400m run
Performance Option
6 Sets
Clean x 1.1
(Lift every 2 min)
WOD
5 RFT
30 Dubs
20 KBS 53/35
10 Push-up
Performance Option
Split Jerk
15-20 min
Build to 1RM
WOD
3 RFT
400m Run
10 G2O 135/95
20 Chest 2 Bar
Performance / Fitness Options
Bench Press 5 x 5
Across @ 75-80% 1RM
WOD
EMOM 20
5 sets each of the following stations
1- 100m Run
2- 15 Slam Balls
3- 15 Tire Jumps
4- 20/15 Push-ups
Performance Option
4 Sets
Back Squat X 5
Strict Pull-ups X ME
WOD
2 Sets for time
Row 500/450m
30 Wallballs
15 Toes-to-bar
Rest 4:00
Performance Option
20 min to establish 1RM – Snatch
WOD
12-9-6
Snatch 75% of 1RM
Strict HSPU
Performance Option
Core 4 Sets
Hanging from the bar
5 sec L-sit right leg in front
5 sec L-sit left leg in front
5 sec L-sit right leg to right side
5 sec L-sit left leg to left side
5 sec L-sit both legs
5 sec top of toes-to-bar hold
WOD
5 RFT
400m Run
24 Goblet Squats 70/53
12 Burpee Box Jump Over 24/20