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STRENGTH: Every 90 seconds for 8 sets – 3 x Push Presses + 3 x Push Jerks
WOD: AMRAP in 16:00
15 x Overhead Squats
30 x Double Unders
15 x Toes to bar
30 x Double Unders
FallOut CrossFit – School of Elite Fitness in Tri-cities, WA
STRENGTH: Every 90 seconds for 8 sets – 3 x Push Presses + 3 x Push Jerks
WOD: AMRAP in 16:00
15 x Overhead Squats
30 x Double Unders
15 x Toes to bar
30 x Double Unders
SKILL/STRENGTH: EMOM for 10 minutes alternate between,
Minute 1: 50 x double unders OR 25 x double under attempts
Minute 2: 2 x Turkish Get Ups, per side
WOD: With a partner, for max reps,
0:00 – 4:00 FRAN
Athletes alternate full rounds of,
9 x thrusters
9 x pull ups
4:01 – 8:00 DIANE
Athletes alternate full rounds of,
9 x deadlift
9 x handstand push ups
8:01 – 12:00 ANNIE
Athletes alternate full rounds of,
30 x double unders
15 x sit ups
12:01 – 16:00 KAREN
Athletes alternate every full round of,
15 x wall balls
cytotec off labelWOD: Hero “Joseph Angelini Jr”
For Time,
10 x Shoulder-to-Overheads
20 x Hand Release Push-Ups
15 x Handstand Push-Ups
20 x Shoulder-to-Overheads
15 x Hand Release Push-Ups
10 x Handstand Push-Ups
30 x Shoulder-to-Overheads
10 x Hand Release Push-Ups
5 x Handstand Push-Ups
*Note weight changes
CORE STABILITY: 3 Rounds, for quality,
12 x Hollow Rocks
10 x V-Ups/Tuck Ups
10 x 2 ct flutter kicks
20 second plank hold
1 minute Rest
buy cytotec online misoprostolSTRENGTH: 3 x Squat Clean + Max Rep Hang Power Clean @70-75%. Rest 3-4 Minutes x 3 sets
WOD: For time, 3 rounds of,
25 x kettle bell swings
15 x ring rows
–INTO–
3 rounds of,
20 x front rack DB lunges
35 x air squats
15 minute time cap
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