Call Us: (918) 706-5581

TUESDAY CrossFit WOD 8.22.17

21
Aug

TUESDAY CrossFit WOD 8.22.17

STRENGTH
Bench Press
1RM
– Progressively build to a 1RM performing set of 5-3-3-2-1-1-1…
– Don’t spend too much energy on higher rep sets

WOD
3 Rope Climbs
21 Burpees
21 American KB Swings 70/55#
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS

Rx+:Legless Rope Climbs
L2: 2-2-2 Rope Climbs 55/35#
L3: Band Assisted Strict Chin-ups x 7 reps each round 35/25#
Beginner: Ring Rows x 10 reps each round 35/25 Russian Swings

15:00 Cap

CORE:
4 x 10 DBell Tricep Extensions (AHAP)
4 x 20 Russian Twists w. a plate 35/25#

Leave a Reply