July 13, 2017

July 13, 2017

0

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
Run 400m
3 Rounds
25 Box Jumps
25 Burpees
Row 500m

STRONGMAN
Strongman “Deck of Cards” team/partner WOD
Clubs = Deadlifts, BW
Diamonds = KB Goblet thruster 70/53
Hearts = HR Push ups
Spades = Pull ups or ring rows
Jokers = 1st, 200M KB farmers walk 70/53. 2nd, 200M sled push 90/45
Face cards = 2 Stone/Sandbag ground to shoulder.
*Teams of 2 or more turn over one card at a time, complete the number of reps the card shows for the suit. Each team member performs all the reps but can share the 200M Joker work. Scaling options and substitute work allowed.

ENDURANCE
For time:
Row 2000m
Assault Bike 3 Miles
Run 1 Mile

BODY
3×12: Metcon (No Measure)
DB Goblet Squat
DB Alternating shoulder press
3×12: Metcon (No Measure)
DB Floor press to skull crusher
DB Romanian Deadlift to bent over row
3×12: Metcon (No Measure)
Straight arm push down
Single leg glute bridge march
3x:45: Metcon (No Measure)
DB Farmers carry (both arms)
Fast feet
*of course I made this up too.