WOD | CrossFit PDX

4.20.18

A.

Push press

3-3-3-3-3

B.

Pull up

3xME

Or

15- P.U. Negatives

3- Max Effort Elbow Flex Hang

C.

4 Rounds

45 sec. Handstand Hold

20-Russian Twist

20- Strict Press 45/25

20- Russian Twist

10- KB Overhead Reverse Lunge 44/25, per side

3- Rope Climb or 7- Kipping Pull Ups

-Rest 90 seconds between rounds

Rest 90 seconds between rounds

By fitnesscoach|April 19, 2018|WOD|0 Comments

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4.19.18

A.

Box squat

8x2x70-75%

-wide stance, below parallel

-OTM

B.

8 Rounds Partner WOD

200m- sled pull 90/55

200m- Row

6- Mid Hang Squat Cleans 115/80

6- Box Jumps 30/24

30- DU

-while partner A pulls the sled, partner B completes the row and all repetitions

By fitnesscoach|April 18, 2018|WOD|0 Comments

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4.18.18

A.

Floor press

5-5-5-5-5

B.

Lying DB tricep extension

3×12

B1.

Seated bent over Rear delt raise

3×12

D.

AbWod – April

3x

30 sec- Hanging L- sit

15- Hollow rocks

15- Medball Sit Ups

Rest 1 min. between rounds

By fitnesscoach|April 17, 2018|WOD|0 Comments

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4.17.18

A.

Front squat, tempo 2 sec down/up

3 x 6 x 55% of clean

-sets on 1:30

B.

Mid-Hang Power Snatch

8×2

-OTM

-Increase loading every minute

-Do not exceed 85% of 1RM

C.

12 EMOM

200m- Run

7- Burpee over BB, lateral

3- Squat Cleans 155/105

Alternate movement every minute for 12 minutes

By fitnesscoach|April 16, 2018|WOD|0 Comments

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4.16.18

A.

Back squat

5 x 6 x 70%

-sets on 2:00

B.

4 x 3 Minute Rounds

10- Sumo DL 225/150

50′- Bear Crawl (equals 1 rep)

4 lengths- KB Farmer Carry 70/53 (South Bldg.)

Rest 1 minute, then…

Repeat each round from the start

By fitnesscoach|April 15, 2018|WOD|0 Comments

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