bacon

WOD 300913

Push press, push jerk, split jerk complex
(heaviest as possible, 15 min to complete)

For time:
10 down to 1 of:

Bar muscle ups or CTB pull-ups
t2b (toes to bar)
wall balls 20/14#


suck it uo

WOD 270913

HBBS
1×10,1×8,1×6,1×4,1×4

3 rounds for time:

6 front squats 70% 1RM clean
18 V-ups
36 split jumps


mobility

WOD 260913

Mobility WOD/Active rest day
Active rest WOD-
12 min AMRAP
10 Russian KBS 55/35#
10 Box jumps
10 Chin ups

You can also choose to make-up a WOD that you’ve missed.

Mobility- Posterior and Anterior Deltoid smash/mash. Pectoral smash.

Mobility WOD DEMO!


thrusters

WOD 250913

Snatch-

Take 10 min to work
to a heavy triple

For time:

Run 800m
15 t2b
20 thrusters 95/65#
run 400m
20 t2b
25 thrusters
run 200m
25 t2b
30 thrusters


crossfit-bird

WOD 240913

Shoulder press 3×5

Benchmark WOD:

Mary

15 min amrap
5 HSPU
10 pistols
15 pull-ups


051111_SPT_CrossFit_MRM

WOD 230913

Overhead squat

1 rep MAX

3 rounds for time:

25 wall balls 20/14#
25 HR push-ups
2 rope climbs


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