by crossfitwylie | Mar 1, 2017 | WOD
WOD Mobility Glute Smash 4 min Lat Smatch 4 min Couch Stretch 2 min e/side Overhead Support Stretch (box or bar in rack) 2 min Conditioning EMOM for 15 min: 1) 15 Russian KBS 2) 15 Burpees 3) 45 Double Unders then 800M Run (not for...
by crossfitwylie | Feb 28, 2017 | WOD
WOD Conditioning 4 Rounds for Time: 200M Run 8 Push Press (115/75) | R+ HSPU 6 Pullups | R+ C2B Strength Bench Press: 5 sets of 3, building Extra 2 sets: 50 ft. single arm OH carry – AHAP w/ locked arm EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts...
by crossfitwylie | Feb 27, 2017 | WOD
WOD Warm-up/Skill Work 3 Rounds: 500M Row 6-10 Strict Pullups 2 sets of 2 Split Jerk (for quality) Conditioning 3 Rounds for Time: 30 Walking Lunges (35/20 DBs or KBs) 20 Wallballs (20/14) 10 Hollow rocks Extra After Conditioning BS: 70/4, 75/4, 80/3, 85/3, 90/2, rest...
by crossfitwylie | Feb 26, 2017 | WOD
WOD Conditioning 4 min. AMRAP 9 TTB 6 Thrusters (95/65) 30 DU Rest 1 min then Repeat Strength Clean: work up to 90% and complete 3 sets of 1 Clean + 1 FS Extra After Class Snatch: work up to 85% and complete 4 sets of 1 Snatch + 1 OHS 2 sets – 8 H/A kips w/...
by crossfitwylie | Feb 24, 2017 | WOD
WOD Strength Back Squat: EMOM x 10 min x 3 @70% Conditioning In teams of two, AMRAP in 12 minutes, alternating minutes: 9 V-Ups 4 Strict Pullups | R+ 1 Rope Climb *Athlete 1 does the 1st minute, athlete 2 does the 2nd minute, and so on… Extra Power Clean: 5 sets...
