04.23.14 | CrossFit, Strength & Power, and CrossFit Women

The briefing before the storm.

The briefing before the storm.

CrossFit:

Skill: Tabata Pull ups

WOD: AMRAP 12:00
2 Laps Farmer’s Carry
1 Lap Bear Crawl
1 Lap Crab Walk

RX+: 53/35#
RX: 50/30#
Scaled: 40/20#

Strength & Power:

1RM test week

Box Jump
Back Squat
Bench Press

CrossFit Women:

Skill | Rowing Form, Technique & Race Starts

WOD

Tabata Wall Sits w/ 6# MB (8 Rounds | 20″ Work + 10″ Recovery)
2′ Transition
15′ AMRAP | For Total Rounds
Row 250m
10 KB Swings (30#)
8 Hands Release Push Ups
2′ Transition
Tabata Wall Sits w/ 6# MB (8 Rounds | 20″ Work + 10″ Recovery)

 

Posted in Arlington Heights WOD.