Archive for March 10th, 2010
100310 WOD
Mar 10
|
JSwaf • 05:24
Warm Up
- 50 Jumping Jax
- 20 Squats
- 20 Push Up
- 20 Press/ Push Press/ Push Jerk
- 20 OH Squat
- Hip Mobility (Sit n Sh*t, Curler)
- Shoulder Mobility (Pass Through’s, Hang and Kip)
- Agility (Ladders, Hurdles, Shuttles)
CrossFit WOD
- Snatch Practice, Try to find a 1 Rep Max
- then
- Handstand Push Up/ DB Press to Scale
- American KB Swing
- Box Jump
- 15-12-9-12-15
Basic Training WOD
- Ladders and Agility Drills
- then
- Box Jump 15
- Wall Ball 15
- DB Press 15
- 5 Rounds with 2 min Rest Between Rounds
Kim and Kelly 2010 mid-west CrossFit Games sectional
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