Weds

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Muscle-ups (10 min EMOM 25% of max ring muscle ups )

MODs

L1: 5 Tranistions on low rings + Ring Dip

L2: 5 Transitions on low rings + 5 Close grip Pushup

L3: 5 Pullup/RingRow + 5 strict dip on bench

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 HSPU

10 Pullups

15 Thrusters 95/65

20/15 Cals on Bike

Rx+

HSPU Strict

C2B

TH 115/95

Assault Bike

Accessory Work

A: Metcon (No Measure)

3-4 sets of

Strict pull up/row x 4 @ 2010

Strict DB press x 4 @ 2010

BSS x 4/side @ 2010 – weighted

Extra work

A: Metcon (AMRAP – Rounds)

AMRAP 5

5 deadlift – 275/205

7 TTB

Rest 5 min

AMRAP 5

4 burpees

6 DB box step overs

Categories: WOD

Previous Post:

«

Next Post:

»