“Clear your mind of can’t.”
020316 WOD
A. OTM 8:00
Even: 100 meter run
Odd: 10 bent over rows with barbell
B. Press
40% x 5
50% x 5
60% x 5
Subset:
3 x 10 tricep pull-downs
C. Three rounds for time:
400 meter run
20 push balls (20/14) to 10′
20 sit-ups
20 reverse lunges
Rest 1:00 between rounds
>>On-Ramp will be posted on white board
020216 WOD
A. Three sets of:
0:30 handstand hold
0:30 rest
0:30 alternating Russian step-ups
0:30 rest
0:30 L-sit hold
0:30 rest
B. Every 2:00 for 10 minutes (5 sets)
3 snatch balances
(Stay light. Work on speed and solid bottom position. Can be taken from floor or racks)
C. 6:00 AMRAP
10 alternating dumbbell snatches (5/ side)
5/4 muscle-ups (sub chest-to-bar pull-ups)
10 box jumps (24/20)
Rest 3:00
6:00 AMRAP
15-calorie row
10 toes-to-bar
15 Russian kettlebell swings
>>On-Ramp will be posted on the white board.
“Making excuses burns zero calories per hour.”
020116 WOD
A. Every 3:00 for 9:00
200-300 meter run
15 push-ups
10 hollow rocks
B. Back squat – DELOAD
40% x 5
50% x 5
60% x 5
Subset 3 x 12 glute hip bridges
C. For time:
21 burpees
15 thrusters (95/65)
9 strict pull-ups
800-meter run
9 strict pull-ups
15 thrusters
21 burpees
Metcon by CrossFit Invictus
>> On-Ramp
For time:
15 burpees
12 db thrusters / air squats
9 ring rows
400-meter run
9 ring rows
12 db thrusters / air squats
15 burpees
