• Friday, May 18th

    Strength:

    5 rounds every 90 seconds 2 snatch balance
    *Increase weight as possible
    *Work from a rack

    - 3 min transition -

    5 rounds every 90 seconds 1 squat snatch

    WOD:

    Reverse tabata assault bike sprints
    10 on 20 off x8

    Accessory/wod #2:

    3 rounds
    10 strict pullups
    10 ring pushups (15 for men)

  • Thursday, May 17th

    WOD:

    2018 CrossFit Regional WOD
    “Triple 3″ (metric version)

    For time:
    3,000-m row
    300 double-unders
    3-km run

    * long endurance WOD so it’ll start right away.
    * MODs for DUs can be: reduced reps or 600 SU

  • Wednesday, May 16th

    Strength:

    Back Squat every 3 mins:
    3-3-3

    * @100% of last weeks 4 rep
    * these should be heavy. Take 8-10 mins to warm upto the starting weight.

    WOD:

    5 rounds

    14 wallballs
    12 burpees
    10 Knees 2 elbows

    * 15 min cap
    * Any extra reps are added to your time
    *K2E must be to the elbow. An extra pull with the arms is required for the knees to make contact with elbows. MODs are knees to arms (below elbow) or knee to chest.

    Midline:

    Waiter carry/suitcase carry
    3x per arm
    Right arm waiter carry/left arm suitcase carry
    Then switch

    *Bus stop and back