WOD

Thursday November 1, 2018

Ryan Fulwider | wod | October 31, 2018| 0 Comments

CrossFit

Strength:

Push Press
10 Minutes to find a 5RM
then:
Every 2 Minutes for 6 Minutes
5 reps @ 90% of 5RM

Followed by:

For Time:
30/25 Calorie Row
400M Run
3 Rope Climbs
20/15 Calorie Row
300M Run
3 Rope Climbs
10/8 Calorie Row
200M Run
3 Rope Climbs

Phoenix Fit

Strength:

STRENGTH/SKILL
5-4-3-2-1
DB Bench Press (tempo 21×1)
*8 DB Renegade rows after each set
Rest 2:00

Followed by:

For time:
1000 Meter Row
immediately followed by three rounds of:
15 V-ups
20 Alternating Reverse Lunges with KB Farmer’s Carry