WOD – Tuesday 7 July 2015

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WORKOUT OF THE DAY

STRENGTH

3RM Deadlift (15 mins)

METCON

In teams of 3-4, perform:

400m Run (together with one wallball)

100 Wallballs

1000m Row

100 Overhead Lunges (with wallball)

100 Push-ups (hand release)

 

COMPETITION TRAINING (can be performed during Open Gym sessions)

METCON 

3 sets (not for time) of:

10 Strict HSPU

1 Rope Climb

50 Double Unders

STRENGTH

Hatch Week 4-1

Back Squat

8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Front Squat

5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

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About AB

Crossfit Coach

Posted on July 7, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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