101710 – Sunday

Friday’s WOD:

A1. Overhead Squat x 15 reps x 5 sets. Going up in weight each set. Try to get to bodyweight or above for 15 consecutive reps.

A2. GHD Raises 5×5 sets.

B. 5 Sets for time.

15 Wall Ball

Rest 10 seconds

15 Push Ups

Rest 10 seconds.
Try to perform this entire WOD ‘Unbroken’ if possible. Take slightly longer rest if needed to accomplish this.
Friday’s WOD:

A1. Overhead Squat x 15 reps x 5 sets. Going up in weight each set. Try to get to bodyweight or above for 15 consecutive reps.

A2. GHD Raises 5×5 sets.

B. 5 Sets for time.

15 Wall Ball

Rest 10 seconds

15 Push Ups

Rest 10 seconds.
Try to perform this entire WOD ‘Unbroken’ if possible. Take slightly longer rest if needed to accomplish this.

Sunday Fun on the Prowler (reenactment…)

Saturday’s WOD’s

Level 1 CrossFit:

Skill: Thruster

WOD: 20 Minute AMRAP

10x Front Squat

10x Push Press

10x Thruster

100 Meter Sprint

All Levels CrossFit

WOD: The Bear Complex

5 sets of 7 cycles through, buy going up in weight each set. Anything more than ‘touch & go’ is a 5 burpee penalty, healing and to be performed at the end of the WOD.

Power Clean

Front Squat

Push Jerk/Press

Back Squat

Rack Jerk/Press

That’s 1 cycle. Do that 6 more times to make 1 set. Then do 4 more sets. Go up in weight each time. Be awesome.