Monday, 15 April 2013

Militant CrossFIt: 15-April-13

Warm up:
3 Laps
3 Rounds:
7 Pull-ups
7 Knees to Elbows
7 Air Squats

Then:

Movement review

Then:

Tonight's WOD

Bars set up on one side of the armouries (width), KBs set up on the other.
  • Sprint across parade square
  • 20 KB Clean and Press (10 each arm) - Scale to Ground to overhead (54, 35, 25)
  • Sprint across parade square
  • 12 Deadlift (135/95)
  • Sprint across parade square
  • 20 KB Snatch (10 each arm) - Scale to dumbbell snatch (54, 35, 25)
  • Sprint across parade square
  • 12 Back Squats (135/95)
  • Sprint across parade square
  • 20 KB Swings (54, 35, 25)
  • Sprint across parade square
  • 12 Overhead Squats (135/95)
  • Sprint across parade square

Done!!!
Posted by at

3 comments:

  1. Care15 April 2013 at 20:26

    9:45, Rx

    ReplyDelete
  2. Darwin15 April 2013 at 21:06

    12:10, KB 35 lbs,weight: 95 lbs, 75 Overhead squats

    ReplyDelete
  3. Mitch18 April 2013 at 21:47

    12:56 Rx'd (except OHS, dropped to 95lbs to finish)

    ReplyDelete

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