Monday, October 10, 2016


Congratulations to Travis and Amy for their 3rd place finish this weekend at the North Dallas CrossFit Master's Competition!

Strength
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

Add 10lbs to the weight you were basing your percentages off of last cycle. Set 3 is an AMRAP. Perform a minimum of 5 reps. Any reps after that are bonus strength! Post how many reps you completed for that last set in the notes!


WOD
50 Wall Balls 20/14
40 Russian KBS 53/35
30 Push Press 65
20 Burpees
30 Push Press 65
40 Russian KBS 53/35
50 Wall Balls 20/14

Males and females both use 65lb bar for push press. 12 min cap on this wod.


Mob WOD
Min 1: right side plank
Min 2: left side plank
Min 3: glute stretch right
Min 4: glute stretch left

No comments:

Post a Comment