Skill: Strict Press 5×5 Strict Pullups 3×5 WOD: 7min AMRAP 10x Wallballs (20#/14#) 10x Box Jump (30″/24″) Cool down: 500m RoW
Skill: Kettlebell Work – Turkish Get-ups + KB Snatch *Work up to your heaviest each (10:00) total WOD: 1) EMOM – Every Minute on the Minute for 10minutes – 100m dashes 2) 1x Max Effort Plank Hold *Penalties = For every miss on the Jump Rope Warm-up = Burpees
Skill: Ground-to-Overheads (GTO) with Dumbells 3×10-15 reps WOD: 12min AMRAP 3,6,9,12,15,18+ of: Ground to overhead (DB) + Burpee Box Jumps Cool Down: 2×10-15 Goblet Squat 2:00 each leg in Couch Stretch
Skill: Front Squat 5×5 Floor Press 5×5 *1-2 Warm-up sets. Increase Weight each round. Max effort on 5th set. WOD Tabata KB Swing Tabata SDHP Cool Down 2×10-15reps on GHD 2:00 in your deep squat
K3 CrossFit/DHP Holdings LLC All Rights Reserved - 359 S. Kinzie Unit #4 Bradley, IL
Social Widgets powered by AB-WebLog.com.