WOD = 5 rounds for time of:
-Row 500 meters
-15 bench presses
Tuesday Jan 14th, 2020
January 14, 2020 / By j0ssy
Share this workout!
Monday Jan 13th, 2020
January 13, 2020 / By j0ssy
5 pull-overs https://www.crossfit.com/essentials/the-pull-over
20 GHD sit-ups
1-minute plank hold
Scale pull overs with hanging L-sit or strict Toes to bar.”
Scale GHD sit ups to parallel or use hollow rocks
Share this workout!
Sunday Jan 12th, 2020
January 12, 2020 / By j0ssy
WOD
-Tabata jumprope
-Rest 5 min
-Tabata bike
-Rest 5 min
-Tabata row
-Rest 5 min
-Tabata bike
Share this workout!
Friday Jan 10th, 2020
January 10, 2020 / By j0ssy
WOD 1 = 12:00 EMOM
-1 high hang snatch +
-1 hang snatch from top of knee
All snatches are squat
For time:
-400m run or *500 m row
-15 overhead squats
-10 toes to bar
-400m run*
-15 overhead squats
-10 toes to bar
-400m run*
-15 overhead squats
-10 toes to bar
-400m run*
Share this workout!
Thursday Jan 9th, 2020
January 9, 2020 / By j0ssy
Teams of 2, 1 work/1 rest:
WOD 1= 15min AMRAP
-20 Ring Dips
-30 Burpee DB Step Ups 24/20 inches, 50/35 lb in each hand
WOD 2 = Deadlift
5-5-5-5
*stay at 75% of your 1RM for deadlift
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
https://www.youtube.com/watch?v=7dbjTyQau8w
Share this workout!