★BootCamp WOD 3 Rounds 0:30 Work – 0:30 Work – 0:30 Rest Air Squats / Half Squat Thrusts KBS / Goblet Squat DB or Plate Tricep Ext. / Pushups Rest 2:00 Then flip-flop the movements and increase the time domain to: 3 Rounds 0:45 Work – 0:45 Work – 0:45 Rest Half Squat Thrusts / Air Squats Goblet Squat / KBS Pushups / DB or Plate Tricep Ext. ——————————————————– ★CrossFit WOD Strength/Skill 1A) Sumo Deadlift 1B) Push Jerk 5-4-3-2-1 *Alternating movements – do 5 SDL, 5 PJ – 4,4… *Rest 1:00 between sets Conditioning 10-9-8…3-2-1 Thrusters, 95/65lbs Toes to Bar ——————————————————– reebokcrossfitsentinel/2013/07/07/080713-sentinel-wods/
Posted on: Mon, 08 Jul 2013 00:03:19 +0000
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