(215) 291-2968 Tuesday - Jun 22, 2021

WOD 062418: We’re fly.


CrossFit: Strength: SUPER YO SETS 3 Sets – 90 seconds of rest between A) 10/10 Half Kneeling Press @ AHAP 1B) 10/10 Boat Pose Flies (feet on floor) 1C) 10/10 Banded Row In Plank Conditioning: For Time: 200 Meter Run 21 Thrusters (95/65#) 200 Meter Run 21 Strict Pull Ups 200 Meter Run 15 Thrusters

CrossFit:
Strength:
SUPER YO SETS
3 Sets – 90 seconds of rest between
A) 10/10 Half Kneeling Press @ AHAP
1B) 10/10 Boat Pose Flies (feet on floor)
1C) 10/10 Banded Row In Plank

Conditioning:
For Time:
200 Meter Run
21 Thrusters (95/65#)
200 Meter Run
21 Strict Pull Ups
200 Meter Run
15 Thrusters (95/65#)
200 Meter Run
15 Strict Pull Ups
200 Meter Run
9 Thrusters (95/65#)
200 Meter Run
9 Strict Pull Ups
200 Meter Run

RX+:
For Time:
1 Mile Run
Fran
21-15-9
Thrusters (95/65#)
Pull Ups
1 Mile Run

BootCamp:
WOD 1:
“Full”
A) Row 500m
50 KB Swings
Rest 1 min
B) 400m Run
50 Strict Press
Rest 1 min
C) Bike 1000
50 Medball Clean
Record time, Rest 2 Min, and Start Half

WOD 2:
“Half”
250m Row
25 KB Swings
Rest 1 min
200M Run
25 Strict Press
Rest 1 min
Bike 500
25 Med Ball Cleans

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