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WOD -
Fri 14th Mar
14
Mar14

Strength/Fuerza
Press 75% of 1 RM
7 Sets of 5 Reps (1 minute rest between sets)


5 Minute EMOM
9 Thrusters 43/30Kg


Metcon

FGB Style Workout 17 Minutes.
1 Minute of each of the following:
Row (Kcal)
Plank (1st Unbroken Sec)
C2B (Reps)
Hollow Rock (Reps)
Shuttle Runs (Reps)
1 Minute Rest

WOD -
Thu 13th Mar
13
Mar14

Skill
Handstands
HSPU's
Squat Clean

12 Minute EMOM (every 2 minutes)
5 HSPU's
10 Burpee Box Jumps

Metcon
100 DU's Buy in
21-15-9
Squat Cleans
Wall Balls
100 DU's Buy Out

WOD -
Wed 12th Mar
12
Mar14

Strength/Fuerza
12 Minutes EMOM (every 2 minutes)
5 Deadlift (increase weight each rd)
5 Weighted Chest 2 Bar/Pull Ups

Metcon
AFAP
40-30-20-10
Air Squats
Push Ups
Sit Ups

Rest 5 Minutes

5 Minute AMRAP
2 Wall Walks
4 Pistols (each leg)
8 T2B


 




 

WOD -
Tue 11th Mar
11
Mar14

Skill/Habilidad
Ring Dips,
Skin The Cat
L-Sit Hold Rings

Metcon
17 Minutes Descending Ladder from 12-2, Dropping 2 Reps Each Rd of:
Burpees
Wall Balls @ 8/4kg
10 DU's

In Remaining Time AMRAP
50Mts Run
10 Ring Dips/Paralettes
10 Wall Ball Thrusters @ 8/4kg



 

WOD -
Mon 10th Mar
10
Mar14

14.2 Warm Up

Over Head Squat Tekker

14.2 CrossFit Open

Every 3 Minutes For As Long As Possible
Male 43kg/Female 30kg

00:00-03:00
10 Over Head Squat
10 Chest 2 Bar
2Rds

03:00-06:00
12 Over Head Squat
12 Chest 2 Bar
2 Rds


Follow Same Pattern Till You Cannot Advance.

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