WOD – Page 399 – CrossFit West Chester

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Jul

WOD 7/18/20

July 17, 2020

15 Minutes to a heavy Clean and Jerk Then….. Macho Man– EMOM as long as possible 3 Powers Cleans 185/133 or 70% of part 1 3 Front Squats 3 Jerks Virtual WOD- 9am 100 Bicep Curls 100 Pushups Then…… 21-15-9-6-3 DB Hang Snatch, rt DB OH Lunge, rt DB OH Lunge, lt DB Hang Snatch, lt

Jul

WOD 7/17/20

July 16, 2020

AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups AMRAP 13 minutes 200m Run Double Under Ladder (20-40-60-80…. For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Toes Through Rings Virtual 6am/4pm AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict HSPU AMRAP 13 minutes 30 Mountain Climbers Double Under Ladder (20-40-60-80…. For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Front Plank Marches

Jul

WOD 7/16/20

July 15, 2020

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and Nikki training for regionals in 2012!! Virtual WOD: 7am, 12 Noon, 6pm a. Stiff Leg Deadlift 3×20 b. Bulgarian Split Squat 3×10-15 Then……. AMRAP 12 Minutes 5 Bodyweight Man Makers 10 KB Taters 15 Backward Weighted Lunges Fit4ALL-9am, Bring a Friend for Free AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Side Plank Hip Raises (15 per side) 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward Lunges

Jul

Fit4ALL 7/16/20- Bring a Friend for Free at 9am!

July 15, 2020

AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Second Side Plank per side 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward Lunges

Jul

WOD 7/15/20

July 14, 2020

RDL: 3 x 5 1/2 Kneeling SA Arnold Press: 3 x 10-15 Then… 2 Rounds For Time 800m Run 35 Kb Swings, 70/53 12 Muscle ups = modify with 25 pulls/25 Pushes Virtual (6am/4pm) Wall Sit: 3 x 1:00 SA High Pull: 3 x 10-12 Then… Complete 3 Rounds of max reps 1 min max Box Jump or tuck 1 min DB Snatch 1 min max Bicycle Crunches 1 min DB Clean 1 min REST

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