– 100 Wallballs (can be done to each other over pullup bar)
– 100 Air Squats
Endurance W.O.D
“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 pullup
Strength & Accessory W.O.D
Strength: Power Clean Establish 1RM Pull Ups For time By ability 1-5: 30 pull ups 5-10: 50 Pull ups 10-20: 70 Pull ups 20+: 100 Pull ups (beg. Scale to ring rows) Accessory: DB Floor Skull Crushers (Triceps ext.) 2*10-15 Front Holds (strict Back 2 wall) 3*15-45 sec. (pick up weight by ability)
W.O.D 28/7/18
/in WOD /by Kaitlyn EggersWe will meet and WOD at 18:00 with the sunset, then we will get beers and tacos at mikes place at 19:30
W.O.D 27/7/18
/in WOD /by Kaitlyn EggersStrength
MetCon: “The real tu beav” partner WOD
For time: in teams of 2
– 100 Air Squats
-100 Partner Pushups
– 100 Wallball situps
– 100 Wallballs (can be done to each other over pullup bar)
– 100 Air Squats
Endurance W.O.D
“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 pullup
Strength & Accessory W.O.D
Strength:
Power Clean Establish 1RM
Pull Ups For time
By ability
1-5: 30 pull ups
5-10: 50 Pull ups
10-20: 70 Pull ups
20+: 100 Pull ups
(beg. Scale to ring rows)
Accessory:
DB Floor Skull Crushers (Triceps ext.) 2*10-15
Front Holds (strict Back 2 wall) 3*15-45 sec. (pick up weight by ability)
W.O.D 26/7/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D:
Strength:
Chin Ups by ability
One Arm Chin Up / Archer / Strict chin up / Partial ROM/ Ring row
5x ME (3-5 reps)
MetCon: Partner Wod –
P-1 run stairs
P-2 AMRAP of
Olympic Weightlifting W.O.D