Hope everyone is enjoying Spring break the beach was awesome !!!!!!
Start all of the following workouts with some core work warm up and , dynamic stretching
WOD 3-26-14
- Pull Up x 15 (note 3 sets of 5 is good don’t make it too easy)
- .25 mile run
- Thruster x 15 (note 3 sets of 5 is good don’t make it too easy)
- .25
- Pull Up x 15 (note 3 sets of 5 is good don’t make it too easy)
- .25 mile run
- Thruster x 15 (note 3 sets of 5 is good don’t make it too easy)
- .25 mile run
WOD 3-27-14
reps 10-9-8-7-6-5-4-3-2-1
Note: start with about a 50 % 1 RM weight and work your way up to a 90% 1 RM lift by the last set of x 1.
you will try to shoot for a 1 1/2 body weight Deadlift, BW bench press and a 3/4 BW clean
try to set up 3 bars and keep moving for the entire time
- Bench press
- Clean
- Deadlift
WOD 3/28/14
Note: we will do the Crossfit workout 14.5 this workout will come out on Thursday night so it will be a surprise I’ll let you know what it is Friday morning.
WOD 3/29/14
anyone that did not do the CF open Workout 14.5 will do that workout and if you did you will do the following
20 min AMRAP of the following
- Push Press x 10
- KBS x 10
- Box jump x 10
- 40 jump ropes ( or 10 DBU)
________________________________________________________________________