WOD
Friday 03.31.2017
WDO | Friday 03.31.2017
Performance / Fitness
Conditioning
Run 1600m
WOD
3 RFT
20 DB Snatch 50/35
40 Dubs
Modification for dubs, must be 15 cal row
call 843.839.2673 or email info@crossfitupdog.com
Performance / Fitness
Conditioning
Run 1600m
WOD
3 RFT
20 DB Snatch 50/35
40 Dubs
Modification for dubs, must be 15 cal row
Performance
Power Clean
10 x 1 (climbing)
WOD
9-7-5
Power Cleans 185/125
Ring Muscle-ups
Or
3RFT
15 Power Cleans 135/95
15 Ring Dips
Performance
Back Squat
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Then
ME @ 85%
WOD
Performance
10:00 Clock
Row 1000m
ME Wallballs 20/14
Performance / Fitness
Bench Press 5 x 6
KB Single Arm Row 5 x 8
WOD
3 Sets for Max Effort
:90 Clock
9 Burpee Box Jumps 24/20
Then ME HSPU
Rest :30
:90 Clock
9 Burpee Box Jumps 24/20
Then ME Pull-ups
Rest :30
:90 Clock
9 Burpee Box Jumps 24/20
Then ME Toes-to-bar
Rest :30
Performance
Deadlift
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
WOD
3RFT
400m Run
40 Dubs
20 KB Goblet Reverse Lunge
Fitness
Push press
5×8
Performance
Push press
6×3
Performance / Fitness
Every 5:00 for 30:00
Row 500/450m
8 Pull-ups
12 V-ups
16 Push-ups
Cash out
Tabata – 20 : 10 each
8 Rnds each
Hollow Hold
Superman Hold
Performance
10 Sets
Clean 1st Pull + Clean
WOD
Run 800m
30 Power Clean 135/95
Run 800m
Performance
Back Squat 6×3 (climbing)
WOD
For Time
50 Dubs
25 Thruster 105/75
40 Dubs
20 Thruster
30 Dubs
15 Thruster
20 Dubs
10 Thruster
10 Dubs
5 Thruster
Performance/fitness
Spend 10 minutes
Working on technique and efficiency
– Wall Balls
– HSPU
Or any other movement we may see for 17.4