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

From the Blog

February 10, 2016

SKILL WORK – GYMNASTICS: 2 min Tabata: flutter kicks, rest :60
2 min Tabata: hollow rocks, rest :60
2 min Tabata: handstand hold, regular or wall facing

WOD: For time,

First complete 50 x double unders, then,

15 x Wall Balls
30 x KB Swings
45 x Box Jumps
30 x KB Swings
15 x Wall Balls

OLYWOD

STRENGTH: 1) Push Press+ Push Jerk+ Split Jerk: 1+1+1 working up to a heavy complex in 5-7 sets, no drops in each set of the complex
2) 5 × 20 Banded Pull Aparts

WOD: 5 rounds for total reps of:
:40 Power Cleans, rest :20
:40 max effort cal row, rest :20
:40 max effort toes to bar, rest :20

 

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