Warmup:
400m Run
Then....
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups
Strength:
Front Squat 3-3-3-Max-3-3-3
WOD:
2 Rounds
1 Minute Work
1 Minute Rest
Push Press
Back Extensions
Double Unders
Burpees
KB Swings
Strength and WOD Courtesy of CrossFit Mayhem
Starscream:
ReplyDeletePush Press: 28-26 (33#)
Supermans: 50-50
Double Unders: 73-72
Burpees: 15-16
KB Swings: 30-30 (35#)
Shockwave:
Front Squat: 75-90-105-(120x4)-105-90-75
Push Press: 33-29 (45#)
Back Extensions: 36-34 (GHD)
Double Unders: 27-29
Burpees: 16-16
KB Swings: 30-29 (35#)
Sideswipe:
ReplyDeleteFull Air Squats (3-3-3-3-3-3)
Push Press: 38-38 (33#)
Supermans: 35-31
Singles: 113-136
Burpees: 16-17
KB Swings: 29-30 (26#)
Bee:
Front Squat: 65-75-85-(95x3)-85-75-65
Push Press: 36-31 (33#)
Supermans: 38-36
Lunges: 24-22
Burpees: 11-10
KB Swings: 23-22 (35#)
Jazz:
Push Press: 38-38 (33#)
Supermans: 34-38
Lunges: 29-31
Burpees: 17-16
Box Stepups w/ 10# Dumbells: 26-27
Jorge:
ReplyDeleteFront Squat: 75-90-105-(120x5)-105-90-75
Push Press: 20-20 (38#)
Supermans: 26-25
Double Unders: 62-53
Burpees: 17-13
KB Swings: 23-21 (35#)
Maritza:
Goblet Squats: 18-26-35-35-26-18 (3 reps each)
Push Press: 27-27 (15#)
Supermans: 25-26
Double Unders: 30-30
Burpees: 16-15
KB Swings: 24-29 (18#)