Nov 27, 2016
Saturday
800m Run
150 Abmat Sit ups
150 OH Lunge w/Plate 45/25#
150 SDLHP 55/35#
800m Run
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Saturday
800m Run
150 Abmat Sit ups
150 OH Lunge w/Plate 45/25#
150 SDLHP 55/35#
800m Run
Saturday
Saturday S-C
Strength
Bench Press
1-1-1-1-1-1-1
Conditioning
800m Run
80 DB Snatches 55/35# RX+70/55#
800m Run
FT
Wednesday
“Moore” last done 8/15
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Score is number of handstand push-ups completed total
Friday 10/23/15
Conditioning
“Royal Flush”
5 Cycles of:
In 4mins
400m Run
25 Wall Ball 20/14#
25 Abmat Sit-ups
*Rest 1min
Long week
Need to back log some CrossFit WODs from this week, but today: Warmup: 1/3 mile run 5 goats Side lunges Back lunges Curtsy lunge 50 pushups 50 hollow rocks 50 double unders Skill: Pistols L-sits WOD: 16:30 Buy in: 800 meter run 3rft 10 burpee ball slams (30#) 15 pushups 30 lateral ball hops Cash out: 800 meter run