top of page

5/4 WOD

Warm-up for the following


Tabata - Rowing

...Directly Into...

4 Rounds

10 Pull-ups

10 Burpees to target

...Directly Into....

20 Cal Row


Then


Strict Press

Find 6 Rep Max

Then 4x6 @ 10% less of 6 Rep Max


Push Press

1x10 @ 60%

2x8 @ 65%

3x6 @ 75%

1x8 @ 65%

28 views0 comments

Recent Posts

See All

3/1 WOD

OPEN WORKOUT 24.1 https://games.crossfit.com/open/overview

2/29 WOD

Low Hang Pause Power Clean + Squat Clean 5x(2+1) Then Front Squat 2x5 @ 75% 1x5 @ 77% 1x5 @ 80% 1x5 @ 82% For Time 500 Meter Row 40 Burpees 500 Meter Row

2/28 WOD

1000 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest -rest 3 minutes- 750 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest Then 4 Rounds- Rest as needed 15/15 Side Plank Hip

bottom of page