August 31

https://hotshots19.crossfit.com/

Thursday WOD

Nancy 

5 RFT 

Run 400

15 OHS (sub FS)

Tuesday 7-23-13

wod at 5:15 am

warmup however you like. hit it all.

From Crossfit Mayday, with a slight mod on the deads...

DL 5-3-3-1-1-1

3 Rounds of 5:00 AMRAP w/ 1:00 rest between each round.
3 Hang Power Cleans (135/95)
6 Burpees
9 Air Squats

Monday work

515 am

Warmup with squats, pulls & pushes. 

BS 3-2-1 x3

(From crossfit mayhem: "You do 3 sets of 3-2-1 reps at the same weight. You start at 75% of your 1RM. Each week you add 5# and do the same thing, until you can no longer successfully complete the reps.

You rest in between rep sets and full 3-2-1 sets. About 30-45 seconds between the reps. 45-1min between the sets. All reps are done without putting the bar down (so all 3, then rack it, then 2, then rack it, then 1, then rack it and then rest and begin a new set")

Tabata this (rest 1 min between each)

High pulls (kb or barbell)

Squats

Double kb cleans

Kb press (alternate sides)

Planks

Friday Funtime

Push press 2-2-2-2-2-2

Thursday thriller

515 am

50 squats (knees back, chest up)

20 pushups

10 walking lunges 

20 wallballs

10 kb cleans (total)

BS 1x20

AMRAP 15 min

10 pushups

8 kb c&p

6 medball cleans

4 kb high pulls

2 DEEP ring dips

Wednesday

Warmup with some kbs, a rope climb or two & a TGU or two

For 10 min:

Every even min double kb clean & press OR pc & pp x3

Every odd min double kb FS x3

21-15-9

Kbs

Pullup