Swing & TGU

14 Feb 2017

Warm Up: SunSal, Scap Jack,
2x5 Halo, Goblet Squat

KB Swing 10x10 (Russian) EMOM 70#
Mostly 2 hand, 11 singles/hand

TGU 5x 50,53,70,53,50 /hand

RomWod

Open Gym

12 Feb 2017

Warm up: SunSal, 2K Row 10 min easy

TGU 1x 26,35,44,53,55,70,70,55,53,44,35,26 /hand

RomWod

Snatch & Jump

8 Feb 2017

Warm up: SunSal

KB Snatch (35#) EMOM 10 minutes, 10/hand

Jump Rope 30/30 x 10

RomWod

Swing & TGU

7 Feb 2017

Warm Up: Scap Jack, Hip Flow

KB Swing 10x10 (Russian) EMOM 70#
----couple of minutes rest----
TGU 5x 53# /hand (~10 min)

RomWod

Open Gym

5 Feb 2017

Warm Up: SunSal, Easy 2K Row (10 min),
3x5 KB Halo,Goblet Squat; Windmill 3-2-1 (26#)

KB Swing 5x10/hand (Russian) EMOM 55# (> 5 min)
----couple of minutes rest----
TGU 5x 55# /hand (8:24)

Jump Rope 30/30 x 10

RomWod

Simple & Sinister Test (53#)

2 Feb 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#)

Simple & Sinister Test
KB Swing 5x10/hand (Russian) EMOM 53# (> 5 min)
----one minute rest----
TGU 5x 53# /hand (8:25)

Jump Rope 30/30 x 10

RomWod

CrossFit08844

1 Feb 2017

Warm Up: 1x SunSal A/B, Scap Jack
2x5 Med Ball Clean/Burpee2Plate

Strength: Back Squat
10x 45,95,115,135,155,175,195

WOD
7min AMRAP
7 Med Ball Clean (20#)
7 Burpee2Plate (45#)

Result = 4 rds + 4 reps

RomWod