WOD

Wednesday October 17, 2018

Ryan Fulwider | wod | October 16, 2018| 0 Comments

CrossFit:

Strength:

Clean
10 Minutes to work up to a moderate weight

Followed by:

In 7 minutes
Run 800m
Max Ring Pullups
RX+: Max Reps Muscle Ups
*Each Rep earns 5 points.

In 7 minutes
Run 400m
Find a 1RM Clean
*Each pound earns 1 point.

In 7 minutes
Run 800m
Max Reps Wallballs @ 20/14# to 10/9’ target
*Each Wallball earns 3 points.

Score is total points from all three parts.

Phoenix Fit:

CONDITIONING
Every 5:00 for 30 Minutes
15/10 Cal assault bike + 120M run with 30lb WB

WOD
AMRAP 14
4, 8, 12, 16
Weighted lunges*
8 Hand Release Push ups after each lunge set
*front rack weight/bear hug (heavy sandbag)
*after set of 16 lunges, go back to 4 and continue working until 14 min is u