04.16.14 | CrossFit, Strength & Power, and CrossFit Women

Becky Ashley OHS

CrossFit:

Skill: Body Row 4 x AMRAP, horizontal as possible, :90 rest interval

WOD: For time:
Row 500 m
4 laps Prowler push
40 Pull ups
40 Push ups
40 Thrusters 45/35# DO NOT DROP BARS!
40 V ups
40 Tuck Jumps

Strength & Power:

Snatch
3 sets x 3 @ 65%
Overhead squat
3 sets x 5 @ 65%
Press
3 sets x 5 @ 75%
Deadlift
3 sets x 3 @ 75%
Med ball slam 3 sets x 10
Dumbbell row 3 sets x 10

CrossFit Women:

Skill | Med Ball Cleans + KTE

WOD | Tabata Mash | 20″ of Work Followed by 10″ Recovery | 1’10” Between Movements | For Total Reps

KTE
Med Ball Cleans (16#)
Hands Release Push Ups
Double Unders
Pull Ups
Row | Paddle (kcals)

Posted in Arlington Heights WOD, WOD.