WOD 05/20/16
8 Minutes of Hip/Calves Mobility (Click links for details)
A- WU- 3 RNFT of: 10 Calorie Row
10 Each Walking Lunges
1 WallWalk
5 T2B (Hanging Knee Raises)
B- Kelly= 5 RFT of: 400M Run
30 Box Jumps (24/20″ or 20/18″ or 18/16″)
30 WallBall (20/14#-10′ or 16/12 or 10/6#) -35 Minute Cap
Notes: To avoid injury alternating stepping down from the box jump is highly recommended.
718 Strength
Warm-up
3 rounds
10 jump squats
10 Jumping Lunge
5 each KB or DB thruster
Back Squat (3×5 across)
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time
Shoulder Press (3×5 across)
Men add 5 lbs from last time
Women add 2.5-5lbs from last time
Single Arm Dumbell Press (3 sets each arm 8 reps )
Alternate arms
rest one minute between sets
Banded Push Down (100 reps)
Men use a mini band (one cm thick red)
Women use micro mini (orange)
Goal is to go as UB as possible as little sets as possible
“I have the best time
Come and see. ”
Ramsay Bolton
If he was a CrossFitter. Lol
The North Remembers!!!
A) 3 RNFT of : 10 Calorie Row/10 Each Walking Lunges/1 WallWalk/5 T2B
B) Jerk 3rep (blocks) = 205 (felt sturdy)
C) Kelly = 5 RFT of: 400M Run/30 Box Jumps (24″)/30 WallBall (20#-10′) – 24:03
D) 200M HS Walk + 60 GHC Sit Ups – missed this part, had to run
Kelly is a beast.