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

From the Blog

November 25, 2015

ENDURANCE: 3 x 250 m row sprints

WOD: Five rounds for time of:
Dumbbell Complex* x 5 reps (35/20, 20/12.5, 12.5/7.5)
Sit Ups x 20 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing/Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

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OLYWOD

STRENGTH: 1) OH squat – 3 x 4-6 reps, 2) power snatch 3 x 2-3 reps

WOD: 10 rounds for time,

7 x high hang power snatch

7 x burpees

7 x toes to bar

 

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