Crossfit WOD 04-19-2018

Warm up
200 m walk with KB in waiter hold
100m in one are than switch
Str- press 5-5-5
Wod
10 KB twist
10 DB presses
10 DB lateral raises
10 med ball sit ups/ GHD sit ups
10 supermans/gHD back extensions
3 rounds

Crossfit WOD 04-11-2018

Warm up
400 m farmers carry

Str-deadlift 5-5-3(5-3-1)

Wod
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
Switch sides then
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
10 min AMRAP
3 min rest
Then max KB swings for 3 min.
Cool down
5 min of rage ball

Crossfit WOD 04-10-2018

Warm up
10 min jump rope

Str-bench press 5-5-3(5-3-1)

Wod
100 ring push ups
(Every time you have to stop do 5 burpees)
*keep rings 3-6 inches off the ground*
-not for time but 20 min cut off

Cool down
Arm bar stretch

Crossfit WOD 04-09-2018

Warm up
800 m run
50 ft of bear crawl
50 ft broad jumps

Str-squat 5-5-3(5-3-1)

Wod
200 m sprint with one DB 35/25
21 thrusters 100/70lbs
200m
15 thrusters
200 m
9 thrusters
For time

Cool down
3 min of planks