08/15/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 25-minutes to complete the following.

a. 5-Super Sets (working sets) of:

— 8x Bent Over Rows — Increase weight each round

— 5x Strict Pull/Chin-Ups

b. With the remainder of the time, practice kipping pull-ups, jump rope (double unders) or handstand variations

B. WOD: 2-Rounds – Total Reps Per Round

5-minutes:

75x Singles or 25x Double Unders (Rx+)

5x Power Cleans (Rx 95/65,+135/95)

**REST 2-Minutes**

5-minutes:

15x KB Swings (Rx 40-45/26,+50-55/35)

5x Hand Release Push-Ups or Handstand Push-Ups (Rx+)

STR: Bent Over Row

WOD: Metcon (2 Rounds for reps)

5-minutes:

75x Singles or 25x Double Unders (Rx+)

5x Power Cleans (Rx 95/65,+135/95)

**REST 2-Minutes**

5-minutes:

15x KB Swings (Rx 40-45/26,+50-55/35)

5x Hand Release Push-Ups or Handstand Push-Ups (Rx+)