* Power Lifting * Olympic Lifting * Corporate Packages * Student Athlete Team Packages * Individual and Small Group Personal Training








Tuesday, January 7, 2014

Tuesday 1/7/14 WOD

CrossFit WOD:
Bench
Max effort day 
Max box jump
Max strict pull-ups 
Max L-sit hold
Max body weight hang 
2k row challenge

Olympic Lifting WOD:
Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Power clean + power jerk - 75% x 5 sets

3 Rounds for Time: 400 m row 10 push press behind the neck

Gymnastics WOD:
15 min practice Tuck+L hang/Tuck+L sit

AMRAP for 3 minutes:
10 air squats
8 T2B
6 push ups
Rest 2 minutes
Repeat the AMRAP for 3 minute
Try to match or beat the first round

No comments:

Post a Comment