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

From the Blog

October 21, 2015

WOD: For time,

200 m run

25 x thrusters 

35 x kettle bell swings 

45 x sit ups

55 x double unders 

45 x sit ups

35 x kettle bell swings

25 x thrusters

200 m run

CORE STRENGTH: accumulate 3-5 minutes, weighted plank

OLYWOD

STRENGTH:

A) Snatch wave: work up to 50% x 3, 55% x 2, 60% x 1 do this for 3 waves.

B) Good mornings 3 sets, 8-10 reps

WOD:

Begin with 400 m run, then 21-15-9

Power Snatch 

Toes to bar 

 

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