Crossfit Streets

Archive for July, 2016

Saturday July 30/16

WU Glute and shoulder routine x 2 3 rds of Plank x 60 sec 10 Goblet Squats @ 3111 Ring hold x 20 sec WOD 21 – 15 – 9 Front Squats Ring Dips

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Thursday July 28/16

WU Glute routine Track Warm up For time: Run 800m -rest 5 min For Time: Run 400m -rest 5 min For time: Run 800m

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Wednesday July 27/16

WU Hollow hold 3 x 30 Movement Review WOD A) For time: Row 2000m -rest 2 min B) 10 min EMOM 1-2 MU -rest 2 min C) 10 min Every other min on the min Max L-Sit in 60 sec

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Tuesday July 26/16

WU Shoulder routine x 2 2 min per side Turkish get ups 3 rds of -30 sec skiping -5 inch worms WOD 12 min AMRAP 50 DU 10 Push ups 25 KB Swings

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Saturday July 23/16

WU a) Shoulder and Glute routine b) Clean and T2B Review c) Track WU Partner WOD 3 rounds for time: P1 400m run P2 AMRAP 7 Power Clean 7 T2B *each partner Runs 400m a total of 3 times

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Friday July 22/16

WU a) Shoulder Routine x 2 b) 3 rds of -5 Scap Retractions -20 Hollow Rocks -20 Pullaparts c) Skill Review WOD For time: 30 Muscle ups Don’t have MU? Don’t worry lots of options.

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Thursday July 21/16

WU 3rds of 10 Goblet squats SA OH Carry 60 sec Plank WOD Row 1500m 3rds for time: 15 Thrusters 15 KB Swings Ext Rot 3 x 15

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Wednesday July 20/16

WU a) 3 rds of 30 sec hollow hold 30 sec handstand hold 30 sec skipping b) Burgeer WU x 2 WOD 10 min AMRAP 1 Snatch 3 HSPU 30 DU’s

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