East, Tuesday, 08/14/2018
CROSSFIT
*BUILD WEEK – We’re building into OUR 5RM Back Squat test THIS week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume / intensity progression will be as follows:
GYMNASTICS
8min Alt EMOM:
Odd: 3 Core Swings + 4-6 Kipping Pull-ups
Even: 2 Tempo HSPUs + 4-6 Kipping HSPUs
*Rx+ C2B
WOD
w/Partner for Time:
1500m Row
*Farmers KB Hold
1000m Row
*forearm Plank
1500m Row
*Farmers KB Hold
*20 Minute Time Cap
**KB athlete choice
COMPETITION
For total calories
Air Bike Tabata
-4min rest-
Air Bike Tabata
*Record total for each tabata. Tabata = 20s on, 10s off for 8 rounds
LEANX
Alt. Tabata:
DB Floor Press
DB Seated Press
-then-
Every 3 Mins for 3 Sets:
1 Wall Walk
11 DB Power Cleans (35,25)
22 DB Plank Rows
33 Double Unders
-then-
3 Rounds for Time:
100m Sprint
RIGHT INTO
15 Jump Squats
BOX NEWS
- Bring a Friend Day the 16th
- Saturday Morning Lights – Saturday the 26th
- Park WODS start back up on Sunday the 27th