Tues

Main – CrossFit

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Main WOD

A1: Strict Press (5 x 10 super set with dips)

A2: Bar Dips (5 x 10 super set with press)

Dips on a static bar.

B: Metcon (Time)

As a 2 person team complete the following

3 rounds each (completed 1 at a time)

20 wall ball

15 KB swings 70/53

10 weighted sit ups 25/15

Alt rounds

Competition WOD

A: Press series (Build over 3 sets)

press x 3

push press x 3

push jerk x 3

B: Metcon (Time)

For time

500m row

30 thrusters 95/65

C: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Work at 85%, breathing and efficiency

SWOD

A1: Bench Press (55/65% x 5 ; rest 2 b/t)

A2: Bench Press (75/55% x amrap ; rest 2-3)

B: Ring Dips (5 x amrap ; rest 2-3 b/t)

C: Chinese Rows (Use DB – 5 x amrap ; rest 2-3 b/t)

http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/

D: Push up plank hold (4 x 60s ; rest 2 b/t)

Hold tight for allotted time

Categories: WOD

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