Dont let this rainy day get you down, just use it to rest up for The Man O War CrossFit Games! Monday EMOTM 7 min X1 OHS Working ou to heaviest set Then MOW swimming wod 5 Broad Jumps 10 swimmers 5 sets Then 20 KB Thrusters 10 Burpees 20 KB Thrusters Then Repeat the 5 rounds Tuesday EMOTM 8 min Clean & Jerk x2 Then Triple 3ish 50 KB High Pulls 100 Double Unders 800m run 2 rounds Then 200m plate sprint Wednesday No More Bands 2 rounds (NFT) 15 Ab Wheel 10 Kipping/Butterfly pull-up (practice) 30s HS Hold Then 21-15-9 complex Barbell Pull-bar Complex Thursday Partner wod Speed clean ladder Each pair will change their own weight, and will each have to complete the ladder to move on After all teams have completed above wod Push Pullish 7 D. HSPU Wheelbarrow carry 8 D. HSPU Wheelbarrow carry 9 D. HSPU Wheelbarrow carry 10 D. HSPU Wheelbarrow carry Then Sprint Carry Each partner will carry varying objects 100m 3 different objects Friday Strict Press 5@70 3@80 1@90 3x3@85 Then 1 Rope Climbs 3 OHS 10 Clean & Jerks 4 rounds
Posted on: Sun, 27 Jul 2014 22:57:34 +0000
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