WOD

Friday August 31, 2018

Ryan Fulwider | wod | August 30, 2018| 0 Comments

CrossFit

Strength:

Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Front Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Followed by:

21-15-9
Goblet Squats (70/53)
Pullups
30m Farmer’s Carry – L
30m Farmer’s Carry – R

Phoenix Fit

Skill/Strength:

Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Ring Rows x 8 reps
Minute 2 – Strict Toes to Bar or Vups x 8 reps
Minute 3 – Handstand Hold x 45 seconds
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

Followed by:

5 RFT
100′ Walking Lunge
50 Single Unders
25/20 Calorie Row