WOD – Thursday 16 July 2015

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WORKOUT OF THE DAY

STRENGTH

15 mins to work up to a 3RM Bench Press

METCON

Wallballs 20-18-16-14-12……6-4-2

Box Jumps 2-4-6-8-10………16-18-20

 

COMPETITION TRAINING

METCON

3 rounds (not for time) of:

1 rope climb

3 Muscle Ups

10 Pistols (alternating legs)

STRENGTH

“Hatch” Week 5-2

Back Squat

6 @ 65%; 6 @ 75%; 6 @ 80%; 6 @ 80%

Front Squat

5 @ 60%; 5 @ 65%, 5 @ 70%; 5 @ 70%

METCON

2 x 100m Sled push 60/40kg

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About AB

Crossfit Coach

Posted on July 16, 2015, in WOD. Bookmark the permalink. Leave a comment.

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