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WOD:
Cardio Warmup
1) Dips - 5 x 12
2) Push Press - 5 x 8 135lbs
3) Scott Machine Squats - 8 x 15 - Bar Only
4) Pull Up Machine - 5 x 10 - 100/110/120/130/140
5) Dumbell Overhead Swings 5 x 10
No rest between exercises!
Happy Holidays from Coach Ric and Coach Ray!
WOD:
500 Meter Sprint Row (damper on setting 5)
3000 Meter Row
Post times to comments
WOD:
8 Reps of the following:
1) Wall Ball
2) Jumping Ring Dips
3) Straddle Step ups using plyo box
4) Push Ups
5) Dumbell Push Press
6) Air Squats
Post # of rotations in 20 minutes
WOD:
500 Meter Sprint Row
3000 Meter Row
Work on Power Clean Technique:
1)Grip to proper start position
2)Start Position to Shrug
3)Start Position to Shrug/High Pull
4)Muscle Clean - Proper Elbow Rotation
5)Full Clean
REST DAY!
"Commit to being a Champion of Change"
WOD:
Tabata 7:
20 secs on, 10 sec rest, go to next station, record lowest rep on any round. 7 Rounds.
Jumping Dips
Jumping Pull-Ups
Rowing(Calories)
Air Squats
Jump Rope (Double Unders)
Kettlebell Swings
Wall Ball (20 lbs)
Post Totals to Comments
20 mintues of Fun!
6 reps of the following for as many rotations in 20 mintues
Jumping Ring Dips
Rowing
Step Ups
Push-ups
Sumo High Pulls
Dumbell Thrusters
Here's the WOD based on the crossfit.com's WOD...
Barbell Overhead Press 1-1-1-1-1
Barbell Overhead Push Press 3-3-3-3-3
Barbell Overhead Push Jerk 5-5-5-5-5
Use proper weight to go to failure by 4th set. If you completed all the reps without failing, you used too light of a weight.
Post results to comments.
