WOD 732

Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 3

View Public Whiteboard

Warm-up

3 Rounds

Row 15 Calories

15 Emtpy bar thrusters

Strength

B1: Back Squat (4-4-4-4)

Back squat 4×4 @80%

B2: Shoulder Press (3-3-3-3-3-3-3-3-3-3)

Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP

Clean the weight from floor

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

Met-Con

Intensity is king! Don’t forget – you’re training your bodies, not your egos. Pick the right WOD. This is a 15 minute or less WOD.

More is just more (without intensity) or you just have too much time.

Rx: Metcon (Time)

Run 1/2 Mile

40 V-ups

60 Double-unders

30 V-ups

40 Double-unders

20 V-ups

20 Double-unders

Rx+: Metcon (Time)

Run 1 mile

30 Toes to bar

60 Double-unders

20 Toes to bar

40 Double-unders

10 Toes to bar

20 Double-unders

Categories WOD

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