WOD

Monday 20180212

Row 25 calories
40 Leg 90s
GWU-3- Burgener Warm Up
3 Rounds Kettlebell Swings, Push Jerk 21, 15, 09 (Russian )
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Saturday 20180210

Row 50 calories
40 AB Mat Sit-ups
GWU-2 General East -WU
Bench Press
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
115, 135, 155, 175, 205

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Friday 20180209

40 Sit-ups
Row 25 calories
GWU-1- CF-9
Thrusters, Pushups 21, 15, 09 ( 45lb)
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Thursday 20180208

40 Sit-ups
Row 25 calories
GWU-1- CF-9
Thrusters, Pushups 21, 15, 09 ( 45lb)
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Tuesday 20180206

Deadlift 1x5, 1x3, 1x1 75, 85, 95
Snatch from Below Knee 5x3 55-60
C&J from Below Knee 5x3 55-60
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Monday 20180205

Back Squat 1x5, 1x3, 1x1 75, 85, 95
Military Press 1x5, 1x3, 1x1 75, 85, 95
Snatch from Below Knee 5x3 55-60
Clean from Below Knee 5x3 55-60
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Saturday 20180203

Max Handstand Walk in 5 minutes
Rest 5 minutes
Then
21-15-09 Handstand Push Ups
Chest to Bar

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Friday 20180202

copyright crossfiteast

Back Squat
5-5-5-5-5
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