Wednesday 2/27/13

CrossFit:

Strength:

4 rounds for time
20 sec L hold
40 sec handstand hold
60 sec low plank hold

Strength Part 2:
Deadlift 10,9,8,7…-1 ( increasing weight as you drop reps)

WOD:

“30 down” (30 reps each exercise except for pullups,they are broken up into 2 sets of 15)
Pull ups x 15
OH squat
Push ups
Box jumps
KB Swing
Pull Ups x 15
V- ups
Plate overhead Lunges
Bar hang Clean and press
Burpess
Calorie row

 

BASICS:

Strength:

4 rounds
10 overhead squat
10 KB bent row

WOD:

“30 down”
box jumps
push ups
plate overhead lunges
dips
c sit russian twist (kb)
burpees