Wednesday WOD
WEDNESDAY CROSSFIT 10/11/17 A. Shoulder Press (find a 1RM, -10% for 2 x 3) B. With a partner, alternating full rounds, complete 4 rounds each of: 20 kettlebell swings 30 Double-unders 20/15 calorie row 24 minute time cap Choose a kb weight you can swing for 20 unbroken reps Scale Double unders- 40 single unders
TUESDAY WOD
TUESDAY CROSSFIT 10/10/17 A. Skill Work Pistol practice -Rolling candlestick -Plate pistol- pistol holding a 10# plate in front of you. -Toe pistol- pistol grabbing your foot -Step to pistol- step forward using the momentum and weight transfer to assist with staying forward on the way down. B. AMRAP x 20 minutes 50 calorie bike […]
