WOD 10-23-14

by Crossfit East 10 on October 23, 2014

October 23, 2014

Focus:

Shoulder box stretch
4x30s

Handstand Hamstring stretch
4x30s

Gymnastics:

ME strict HSPU

3×1:00min
Rest 2:00min

ME Plank Hold
X4

WOD:

“The Johnson”

1000m row
75 Burpees

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WOD 10-22-14

by Crossfit East 10 on October 22, 2014

October 22, 2014

Focus:

Planche lean
4x20s

Hollow to arch roll
4×20

Air squats
4×20

Strength:

Deadlift

1-1-1-1-1

Partner WOD:

EMOM 16min

P1 25 double Unders
P2 ME wtd sit-ups 45/25

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WOD 10-21-14

October 21, 2014

October 21, 2014 Focus: Handstand Shoulder shrug 3x30s 4×10 sit ups 4×10 leg swings Strength: 15min Power Snatch 4×5 Find a heavy 5rm TnG Power Snatch WOD 800m run 10 clean and jerks 135/95 10 pull ups X3 rounds 800m run For Time

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WOD 10-20-14

October 20, 2014

October 20, 2014 Focus: Arch hold w/PVC 2x1min Hollow Body w/PVC 2x1min Pass throughs 2×20 Run 200m x2 Strength: 4×5 close grip bench press Moderate to heavy 5reps WOD: 15min Amrap (Teams of 3) 150 cal row 100 burpees 50 30in box step ups 25 KB 1 arm squats 35lbs

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