FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

July 8, 2015

STRENGTH: Four sets of,
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds between sets

* If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

WOD: For max reps, 3 rounds with 1 minute at each station

1) HSPU 

2) kettle bell swings 

3) pull ups 

4) sit ups

5) double unders 

1 minute rest between rounds

 

OLYWOD 

STRENGTH: Back squat

*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max reps @ 60% – this should be a burnout, record weight and reps completed

WOD: For max reps/cals:
2 minutes of Rowing for cals
Rest 60 seconds
2 minutes of high hang power snatch 
Rest 60 seconds
2 minutes of power snatch
Rest 60 seconds
2 minutes of Box Jump-Overs 

 

Last chance to catch the Summer WOD special! If you want to take advantage of FOCF’s 6 week special, you have until Friday, July 10th!

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