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WOD 082818: Wall Balls For Dayz…


CrossFit: Strength: Sumo Deadlifting (5) x 3 (1) 3+ x @ AHAP Working up to heavy 3 Reps Conditioning: 3 RFT A) 600 Meter Run/1800 Bike B) 40 Wall Ball Shots (20/14#) 10ft *20 Minute Cap RX+: 40 Wall Ball Shots (25/20#) 10ft/9ft Hybrid: WOD 1: 18min AMRAP 500m Row 20 OHW Step ups (35/25)

CrossFit:
Strength:
Sumo Deadlifting
(5) x 3
(1) 3+ x @ AHAP
Working up to heavy 3 Reps

Conditioning:
3 RFT
A) 600 Meter Run/1800 Bike
B) 40 Wall Ball Shots (20/14#) 10ft

*20 Minute Cap

RX+:
40 Wall Ball Shots (25/20#) 10ft/9ft

Hybrid:
WOD 1:
18min AMRAP
500m Row
20 OHW Step ups (35/25)
10 Box Dips
10 Dball Over Shoulder

WOD 2:
Same

BootCamp:
WOD 1:
18min AMRAP
600/500m Row
20 OHW Step ups (35/25)
10 Bar Dips
10 Dball Over Shoulder

WOD 2:
9 Min EMOM
15 Plyo Squat + Hold
M.E. 3 V-ups + 3 Superman
20 KB/db Pull Across

Barbell Mechanics:
1 Snatch Balance + 2 OHS
(3) x 1 + 2 – just the bar – light weight

1 Snatch DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Snatch Grip RDLs
5 x 75%, 5 x 80%, 5 x 85% of a feeling – hard but not to failure.

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