WOD

Friday October 19, 2018

Ryan Fulwider | wod | October 18, 2018| 0 Comments

CrossFit

Strength:

Every 2 minutes, for 10 minutes:
Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%

Followed by:

50 Double Unders
15 Overhead Squats 95/65
40 Double Unders
10 Overhead Squats 95/65
30 Double Unders
5 Overhead Squats 95/65
30 Double Unders
5 Overhead Squats 95/65
40 Double Unders
10 Overhead Squats 95/65
50 Double Unders
15 Overhead Squats 95/65

RX+: 115/85
Masters RX – Front Squat 95/65

Phoenix Fit

Skill

3 Rounds
10 Ab roll-outs with barbell
*BB with 25# plates
10 Hanging knee raises

Followed by:

Partner Work
For time:
80 Calorie Bike
40 Wall Balls
80 Calorie Row
40 DB snatch
80 Calorie Bike
40 Wall Ball Bear Hug Squats
80 Calorie Row