WOD

Wednesday September 12, 2018

Ryan Fulwider | wod | September 11, 2018| 0 Comments

CrossFit

Strength:

Every 3 minutes, for 15 minutes (5 sets):
1 Clean + 3 Front Squats + 2 Jerks

*Sets 1-3 = 65% of 1-RM Clean & Jerk
*Sets 4-5 = 70% of 1-RM Clean & Jerk

Followed by:

“Sprinty”
800M Run
Then…
3,6,9,12,15
CJ 135/95
T2B

Phoenix Fit

Strength/Skill

EMOM 5
16 Jumping Lunges
*Light DB’s held at sides

Followed by:

50-40-30-20-10
Kettlebell Swing
Mountain Climbers*
**20/15 Calorie row at end of each round

*1 Right leg + 1 Left leg = 1 Mtn Climber