Main – CrossFit
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