East, Wednesday, 04/04/2018

CROSSFIT

*Deload / Reset Week

Strength
15min to complete,
3 Rounds:

12 Supine Ring Row
12 Tempo Bench
75s Elbow Bridge
*Across. 3s neg, 2s iso on RR & Bench

Metcon

RAIN WOD – ONLY IF IT IS RAINING OUT!!

Partner Relay

3 D&Bs
10 HRPU
20 Russian Twists 25, 15 Plate
-then-
6 D&Bs
15 HRPU
20 Russian Twists
-then-
9 D&Bs
20 HRPU
20 Russian Twists
-then-
6 D&Bs
15 HRPU
20 Russian Twists
-then-
3 D&Bs
10 HRPU
20 Russian Twists 25, 15 Plate

NON RAIN WOD

For time

100m Run
10 HRPU
20 Russian Twists 25, 15
     – 1 Minute Rest –
200m Run
10 HRPU
20 Russian Twists 25, 15
     – 1 Minute Rest –
400m Run
10 HRPU
20 Russian Twists 25, 15
     – 1 Minute Rest –
200m Run
10 HRPU
20 Russian Twists 25, 15
     – 1 Minute Rest –
100m Run
10 HRPU
20 Russian Twists 25, 15

COMPETITION / EXTRA STRENGTH / GET SWOLE

Incline DB Bench
3×10, across, light

-then-

3 Rounds of:

30s Banded Tricep Press Down
10 Bicep Curls (EZ Bar)
25 Behind Back Wrist Curls

*Same volume as last week. Still acclimating to these lifts as well as as prepping for testing next week.

LEANX

6 Minutes to Complete 4 Sets:

12 Bench Dips
12 Tuck Ups

-then-

4 Rounds; Each for time

400m Run
30 Double Unders
20 DB Snatch
10 T2B

-Rest 2 Min B/T Sets –