Foundations W.O.D.

  • Todays lift: Review each lift in the Lurong workout

     

     

    Warm up: 6 Min AMRAP 100 m run 20 pushups 15 Air Squats

     

    WOD: 8 Min AMRAP

    5 D.l

    4 Hang Cleans

    3 Front Squats

    2 STOH

    1 C&J

    Cash out: Core Work

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W.O.D.

  • September 24, 2016 

    Warm up: Beep test

    Strength: Block Clean (mid thigh) (2×5 @ 75%) Snatch balance (3×2 @80%) (4reps @ 84%) Muscle snatch (3×2 @ 76%) (2×2 @ 79%)

    WOD:  (4 years) HAPPY WEDDING DAY TO COACH DINO AND VANESSA!!!

    • (Month) 9 C&J (185/125) (155/105) (135/95) (95/65)
    • (Day) 24 Box jumps
    • (year) 16 HSPU Every 3minutes (2 MU/4 dips) (C2B/4 dips) (2pull ups/4 dips from box)
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CrossFit AC News

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