WOD 4-1-15

by Crossfit East 10 on March 31, 2015

April 1, 2015

  

FOCUS:

Wall Ball Demo

Hip Openers

4x45s

Leg Swings

3×10

MetCon:

3 sets ME 500m row rest 3min between each

WOD:

Death by Wall Balls 20/14

Move up 1 rep EMOM

WOD 3-31-15

by Crossfit East 10 on March 30, 2015

March 31, 2015

  

FOCUS:

Cuban Press

3×10

Muscle up Transitions

4×10

Dead Hang

4x20s

WOD:

400m run

5 muscle ups/ 20 C2B Pull ups

400m run

4 muscle ups/ 18 C2B pull ups

400m run

3 muscle ups/ 15 C2B pull ups 

400m run

2 muscle ups/ 12 C2B pull pull ups 

400m run

1 muscle up/ 9 C2B pull ups

WOD 3-30-15

March 29, 2015

March 30, 2015    FOCUS: Power Position Clean Hang Clean Demo Clean Demo Back Extensions  3×10 Leg Swings 3×10 Air Squat 3×10 Seated Pike Stretch 4x45s WOD: Power Position Clean 3-3-3 Hang Clean 2-2-2-2 Clean  1-1-1-1-1

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WOD 3-29-15

March 28, 2015

March 29, 2015    FOCUS: Cuban Press 3×10 Behind the Neck Press 3×10 Gymnastics: Bar Muscle Up Progression False Grip Hold (bar/rings) 5x ME holds  WOD: 15min Amrap 15 V-up 50 foot walking lunge 250m row

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