WOD – Wednesday 29 July 2015

WORKOUT OF THE DAY

STRENGTH

Front Squat 5-5-5-5-5

****Take 5 mins to build up to a working/challenging weight then perform 5 sets of the same weight.

METCON

Perform 3 sets of max reps/cals for:

1 min Wall Climbs
1 min Russian Twists 24/16kg
1 min Goblet Squats 24/16kg
1 min Row
1 min Rest

COMPETITION TRAINING

STRENGTH

1 Hang Clean + 1 Clean + 1 Push Jerk (15 mins)

STRENGTH

10 min EMOM (alternate movements)

15 Kettlebell Swings 32/24kg

12 Strict Pull-ups

METCON

20 HSPU

20 cal Row

200m Run with Wallball

20 Bar Muscle Ups

 

Advertisements

About AB

Crossfit Coach

Posted on July 29, 2015, in WOD. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: