CrossFit

3 Rounds
10 strokes each of rowing progressions
(legs only, upper body, full stroke row)
10 KB Deadlifts
10 KB SDLHP
10 KB Swings
10 Goblet Squats

 

Strength

Deadlift
3 x 75%
3 x 80%
Max Reps X 85%

 

WOD

3 Rounds for Total Reps
45 sec work, 15 sec rest
Wall Ball (20/14)
KB SDLHP (32/24)
Burpee
Row (Cal)

Intensity

Warm Up

3 Rounds
2 Turkish Getups (per side)
10 Russian Swings
10 Good Mornings
10 Double Under (attempts)

 

WOD 1

5 Rounds
Each round is 3 min
10 KB Swings (20/16
250 M Row
max Double Unders in remaining time
rest 1 minute between rounds

Today’s Double Under sub is Single Unders

 

WOD 2

3/4 Tabata (6 rounds of each)
Hollow Rocks rest in Hold
Shoulder Taps rest in high plank
Bottom to Bottom squats