Wednesday 05.18.11 - Class WOD
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Blake
May 18, 2011, 10:32:51 AM5/18/11
to goCrossFit
Warm Up
Foam Roll your Hips/Hamstrings, 2 minutes each side
then 2 rounds of:
KBswing x 12 (16 kg, 12 kg)
KB snatch x 6 each (12 kg, 10 kg)
OH PVC Squat x 15
Workout of the Day
Four sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle with proper technique)
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds;
and then,
For time:
400 Meter Run
30 Front Squats (Guys use 155 lb, Gals use 105 lb)
30 Box Jumps (30 in, 24 in)
400 Meter Run
Foam Roll your Hips/Hamstrings, 2 minutes each side
then 2 rounds of:
KBswing x 12 (16 kg, 12 kg)
KB snatch x 6 each (12 kg, 10 kg)
OH PVC Squat x 15
Workout of the Day
Four sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle with proper technique)
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds;
and then,
For time:
400 Meter Run
30 Front Squats (Guys use 155 lb, Gals use 105 lb)
30 Box Jumps (30 in, 24 in)
400 Meter Run
Sally
May 18, 2011, 2:19:48 PM5/18/11
to goCrossFit
20#DBs
15:25* (500 meter rows; 95#)
15:25* (500 meter rows; 95#)
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