Liz’s lovely #wodface
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FITNESS & AIM
A. Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
B. For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
SPORT
A. Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%
B. Every minute, on the minute, for 15 minutes:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
C. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed
CROSSFIT MOMS
“Baby J.T.”
Advanced
21-15-9
Shoulder press #65
Dips
Push ups
Intermediate
21-15-9
Shoulder press #45
Dips
Push ups
Beginner
15-12-9
Shoulder press #25
Dips
Push ups
*Dips can be done on the rings, parallel bars or a bench.