by crossfitwylie | May 11, 2017 | WOD
WOD Strength 10 min. alt EMOM: E- 3 rep Clean Grip Bench, building O- 10 Bent Over KB Rows Conditioning For time (22 min cap): 80 Russian KB swings (53/35 | R+ 70/55) 60 Wallballs (20/14 | R+ 30/20) 40 Pullups | R+ C2B pullups **Run 400m after each movement = 3 runs...
by crossfitwylie | May 10, 2017 | WOD
WOD Mobility Glute Smash on Large Mob Ball – 2 min Quad Smash w/ BB – 2 min Calf Smash on Foam Roller – 1 min Couch Stretch – 1 min e/leg Box Shoulder Stretch – 2 min Conditioning 5 Rounds of: 30 sec Max Cal Bike 30 sec Rest 30 sec Max DU...
by crossfitwylie | May 9, 2017 | WOD
WOD Strength Back Squat: APRE Find 6 rep max in 5 sets or less Conditioning Accumulate 3 sets of each, in any order, for time (30 min cap): 600m Run 500m Row 30 Burpee Box Jump Overs (24/20) Extra Jerk from blocks/rack w/ 3 sec. pause in split each rep 40/2, 50/2,...
by crossfitwylie | May 8, 2017 | WOD
WOD Strength Deadlift: APRE Find 6 rep max in 5 sets or less Conditioning 5 Rounds for Time: 12 DB Front Rack Reverse Lunges (50/35) 12 DB Thrusters (50/35) Rest 90 Sec Extra Before Snatch from blocks 3″ off ground: EMOM: 40/3, 50/3, 60/2, 70/2, 75/2, 80-86/1*4...
by crossfitwylie | May 7, 2017 | WOD
WOD Strength Clean pull to mid thigh + Low Hang Clean: Every 90 sec: 60/2, 70/2, 75/2, 80/1, 85-90/1*4 Conditioning AMRAP in 20 min: 18 Alt. DB Snatch (50/35 | R+ 70/55) 36 Double Unders 9 Burpees Rest 90 sec Extra Before FS: APRE -Find 6 rep max in 5 sets or less 10...
by crossfitwylie | May 5, 2017 | WOD
WOD AMRAP in 18 min, in teams of 2, alternating complete rounds: 12 Deadlift (185/135) 12 Wallballs (20/14) 100M Sprint EXTRA Before Conditioning 20 min. clock: -8 min. EMOM – 2 snatch pull to explode + Hang snatch – starting around 40% and building Rest 2...
