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