WOD

Saturday 20170812

Saturday 08/05/2017
30 GHD Hip Extension
20 Log or Axle Press
10 Atlas Stone Deadlifts

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Friday 20170811

100 Double Under
80 Ab Mat Sit Ups
60 Dumbbell Snatch
40 Hollow Rocks
20 Bar Muscle Up

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Thursday 20170810

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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Tuesday 20170808


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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Monday 20170807

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

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20170731M

copyright crossfiteast

Back Squat
5-5-5-5-5
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20170729S

copyright crossfiteast

3 Rounds
800 Meter Run
50' Dumbell Lunges
15 Chest to Bar Pull Ups
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20170726W

copyright crossfiteast
1.
From 7 Yards,
Dryfire single press.
10 Rounds.
Reset
Sights on the Target.
Complete a scan then Tactical Reload.
Perform 5 reps per round.
2.
Load 5 dummy rounds in magazine
Place in magazine pouch
Empty magazine in weapon.
Lock the slide to the rear.
Assess the weapon, reload and reassess.
5 rounds
3.
Pistol
5 Rounds, 3 Repetitions
At 7 Yards
Single Dryfire Trigger Press
Hold pressure for 30 seconds
4.
10 Rounds, 10 Reps
After the Dry fire, maintain pressure on trigger, ease off to feel the reset location. Then Dryfire again.
Get on target for the drill !!


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