Wednesday's WOD...and week 3 of STRENGTH!

May 18, 2016

What a sweatfest that was today! Hopefully the rain will take away some of this humidity! We are on to week 3 of our CFD strength gainz program tomorrow...increasing our loads up to 95%! Here are your Wednesday WODs...and don't forget about yoga at 6:30pm!

 

Wednesday May 18, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

WARM UP:

150m Arms Only Row

150m Legs Only Row

150 Singles

10 Air Thrusters

10 Juicers

10 Belly Jacks

 

STRENGTH:

MILITARY PRESS

5 @ 75%

3 @ 85%

1+ @ 95%

 

Assistance:

5 x 8 Strict HSPU (or HSPU negatives)

5 x 5 Strict Pull-ups ring or bar) or 3 strict ring muscle ups

 

 

WOD:

 

5 RFT:

12 Double Squat Wall Balls 14/20

10 SDLHP 65/95

8 OTB HR Burpee Double Hops

 

Yoga (6:30pm)

 

On-ramp (7:30pm)

 

 

 

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