Entries by crossfitwylie

SAT12AUG2017

WOD In Teams of 2, one partner working at a time, 2 Rounds for Time: 600M Run Together 100 Double Unders 80 Wallballs (20/14) 60 Walking Lunges w/ 45/25 Plate 40 Toes to Bar Extra Before 12 min to find max for complex: Snatch pull to explode + Snatch from below knee + OHS 12 […]

FRI11AUG2017

WOD Strength 5 set of 3 Bench press at 85% of last weeks 3RM *perform max hollow position chin over bar hold b/n each set Conditioning AMRAP in 20 min, in teams of 2 alternate complete rounds: 5 Strict Pullups 10 Pushups 15 Air Squats 10 Deadlifts (185/125) 5 Bar Facing Burpees Extra Before 5 […]

THU10AUG2017

WOD Mobility Calf Smash Hamstring Stretch Hip Mobility *coach’s choice on specifics Conditioning 5K Bike for Time: Rest 2 Minutes Alternating Tabata: Abmat Situps | R+ GHD to parallel Plank Hollow Hang on Bar or Rings  

WED09AUG2017

WOD Strength Back Squat: 12 min to find heavy single with 10 sec pause in the bottom *this should NOT be a grind, as soon as acceleration drops considerably, stop Conditioning AMRAP in 20: 100M OH Carry (45/25 plate) | R+ 40ft. HS walk 18 Russian KB Swings (70/53) 800M Run WOD Before 1 Pause […]

TUE08AUG2017

WOD Strength Deadlift: 6 sets every 2 min – 6 reps at 65% + 6 box jumps w/ step down Conditioning In teams of 4, 5 Rounds Each for Total Time: 20/18 Cal Row 12 Clapping Pushups Rest Partner B starts rowing as soon as Partner A gets off the rower, Partner C starts rowing […]

MON07AUG2017

WOD Strength Clean: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2 Conditioning AMRAP in 16 minutes: 7 Strict Pullups | R+ 4 Ring MU 10 Thrusters (95/65) 60 Double Unders Rest 1 minute Extra Before Front squat – deload week -5 sets of 5 at 70% *Pause for 3 sec. in bottom of first rep 5 min. […]