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

From the Blog

December 21, 2016

STRENGTH: For max reps:
90 seconds of strict handstand push ups
Rest 60 seconds
60 seconds of strict handstand push ups
Rest 60 seconds
30 seconds of strict handstand push ups

WOD: For time,
10 x thrusters
20 x pull-ups
30 x burpee

40 x kettle bell swings
50m/40w x calorie row
40 x kettle bell swings
30 x burpees
20 x pull-ups
10 x thrusters

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OLYWOD

STRENGTH: Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%

WOD: Tabata Russian KB swings, for max reps – AHAP

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