If you missed yesterday’s beach wod the next one is scheduled for Saturday, June 7th. Join the sweaty, sandy fun!!
FITNESS & AIM
A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111
Rest 60 seconds
B. Three sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes
–OR–
Team Version:
In teams of three, complete three rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.
SPORT
A. Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 45 seconds
B. Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
C. Three rounds for time of:
10 Man-Makers (55/35 lbs)
15 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
CROSSFIT MOMS
Rest Day