100 Double Unders
70 KB Swings (55/35lb)
50 box jumps (24/20")
30 Pull Ups
20 Burpee Plate Snatch (45/25lbs) *NO DROPPING THE PLATES OR 5 BURPEE PENALTY!
10 Handstand Push Ups
BUY IN : PAUSE FRONT SQUATS--Every MINUTE on the MINUTE for 7 MINUTES complete 3 reps Front Squat @75% of 1 rep max.
Rep 1 = :03sec pause
Rep 2 = :04sec pause
Reps 3 = :05sec pause
WOD- 5 Rounds-
21 x Air Squats
16 (8 each) x Single-Arm KB SDHP (55/35lbs)
9 x Front Squats (42% 1 rep max)
**Every MINUTE on the MINUTE complete 4 Burpees**
CASH OUT- COUCH STRETCH- 2 minutes each leg
BUY IN : STRICT PRESS- Every MINUTE on the MINUTE for 10 MINUTES complete 1 REP of STRICT
PRESS....INCREASE weight each minute up to a HEAVY SINGLE
WOD- 16 Minute Time Cap
then....reps of 3,6,9,12,15,18.....
3 x Push Jerk (use max weight from Strict Press BUY IN)
Wall Ball (20/14lb)
3 x Push Jerk - 3 Wall Ball
3 x Push Jerk - 6 Wall Ball
3 x Push Jerk - 9 Wall Ball
CASH OUT : 50 x BAND or RING ROWS - use a light band and control your movement, squeeze and hold
BUY IN- DEADLIFTS- 3 sets of 5 reps- Warm up then complete the first 2 sets @ 75% of your 1 rep max. Increase set 3 to 80% and complete 6-8 reps. Complete only the number of reps that form will allow!
WOD- AMRAP 4 MINUTES-
8 x HEIDEN JUMPS*
5 x Ring Dips
10 x Pendlay Rows (95 /65lbs) -controlled with no bounce!
*Heiden Jump- Measure your biggest attempt during warm up, decrease by 2-4 inches, mark with cones, then use that as your goal distance during the Wod
---After 4 minute AMRAP rest 2 Minutes, then---
-AMRAP 4 MINUTES-
15 x Med Ball Squat Clean
8 x Alligator Push Ups (6 total)
8 (touches) x 10 yard Shuttle**
**Mark out cones approx. 5 yards apart; Shuffle side to side as fast as you can, squatting to touch each cone. Each cone touch represents 1 rep
CASH OUT- Roll and Stretch
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