Thursday

CROSSFIT

Hatch or Prowler Pushes

 

3 Rounds

7 Power Snatch 155

14 GHD sit ups

21 Push Ups

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FUNDAMENTALS

5 Rounds

10 KB Swings

10 Burpees

 

(CrossFitters 5 Power Cleans 225 instead of KB Swings)

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ENDURANCE BIKE

5×5 Push Press  Determine 5 rep max

Tabata My Lungs

Tabata Row

Rest 2 minutes

Tabata Sled Push

Rest 2 Minutes

Tabata Burpees

 

3 Minute Plank

1 minute each side 1 minute middle

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ENDURANCE RUN

Power 500′s

6 x Run 400 @ 80-90 Seconds sprint last 100m

Rest :90

4 rounds for time

Rope Climb

10 KB swings

15 Situps

Posted on July 11, 2012 by . This entry was posted in WEEKLY WODS. Bookmark the permalink.