09.09.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Free Class Challenge


CrossFit
Metcon:
For Time*:
5 Rope Climbs
75 Thrusters (75/55)
50 Dips
5 Rope Climbs
50 OHS (75/55)
75 Ab Mat Sit ups
5 Rope Climbs

*Workout is done with a partner. P1 Runs 100m while P2 works through chipper. Then switch. Must do movements in order.

Post WOD:
Accumulate 2:00 in each of the following
Plank
Side Plank (1:00/side)
Superman
Hollow Hold

Strength & Conditioning
Deadlift
6 x 3 @ 80%

Snatch Pulls
3 x 3 @ 100%

Snatch Complex instruction-led by coach)
Focus: Transition drills

BirdDog
150

Tabata: hollow holds

4 x 1:00 max tire flips
rest 2:00 between

Conditioning:
For time
12-9-6
Burpee box overs
Ball slams
Wall balls

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

Save

Posted in Arlington Heights WOD.