WOD

Tuesday August 7, 2018


 

 

CrossFit

Strength:

Tempo Deadlift (3131)
4-4-3-3-2
*INCREASING LOAD FROM 55%-70%
3 Count Eccentric, 1 Count on Floor, 3 Count Concentric, 1 Count at Top

Followed By:

3 Rounds:
5 Minute ladder
5 Double Unders / 1 Handstand Push-up
10 DU / 2 HSPU
15 DU / 3 HSPU
20 DU / 4 HSPU
25 DU / 5 HSPU

Etc. adding numbers until 5 Minutes time frame

Rest 2:00 between rounds

Phoenix Fit

Strength: 7 sets
3 Deadlifts
*build to a heavy set of 3

Followed By:

3 Rounds:
21 Cal Bike
15 KB Deadlilfts 53/35
9 Hand Release Pushups

Rest 2:00 between rounds