A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: In teams of 2 complete 5 rounds for time 20 Ring Push Ups 30 Pull Ups 40 Sit Ups 50 Air Squats P1- Work P2- Rest. *Ask Coach for modifications.
WOD 6/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: In teams of 2 complete 5 rounds for time
20 Ring Push Ups
30 Pull Ups
40 Sit Ups
50 Air Squats
P1- Work
P2- Rest.
*Ask Coach for modifications.
W.O.D. 6/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill:Squat Clean
MetCon:20 min E2MOM
2 high hang clean
2 hang clean
2 squat clean
add/reduce weight each set as needed
WOD 5/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill: Ring muscle up transition
Strength: Gymnastic Pull
By Ability- one of the following
-Ring Row 5xME
-False grip ring chinup 5x5xRPE8 (Add Weight if needed)
-Strict RMU 5×5 (add Weight if possible)
-Advanced gymnastics pull-ask coach
MetCon: For time
100 T2B
EMOM 4 pistols
Endurance W.O.D
“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 70/50kg.
7 box jumps, 60/50 cm
Then, 5 minutes of:
Turkish get-ups, 20/12kg.
Then, 5 minutes of:
7 snatches, 32.5/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.