WOD FEBRUARY 7TH
STRENGTH: 5×4 PUSH PRESS
5 Min AMRAP of Row for Calories
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B
STRENGTH: 5×4 PUSH PRESS
5 Min AMRAP of Row for Calories
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
10 Deadlifts 275/185#
50 Double-Unders
CORE: TABATA HOLLOW ROCKS
STRENGTH: 4X5 BENT OVER ROW
WOD:
20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B
Strength:5x4 Bench Press/ 5x4 Front Squat
3 rounds
5x Squat clean to overhead press (155#/95#)
10x KB swings (72#/53#/35#)
15x Ball slams (20#/15#)
20x Push-ups
CORE: 40 KTE
Strength: 5,5,5,3,3,3 Front Squats
WOD:
Tabata Row for CALORIES
Rest 1 Min
Tabata KB Swings 53/35
Rest 1 Min
Tabata Squats Cleans 135/95
Rest 1 Min
Tabata Toes 2 Bar
Core: 3 x 10 Half Moons
Strength: 5,5,5,3,3,3 Shoulder Press
WOD:
21-15-9 of:
Deadlifts 225/155
Lateral Burpees over Bar *
Core: 30 Bar Roll Outs
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com