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WOD Archive

WOD 07/17/2022

A2: Air Bike
60 Seconds @50-90% Sustainable Pace; Rest 60 Seconds
+
A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)
@95% Very Hard Pace (Not Sustainable)
;2:20 Rest between rounds.

——
B: Run 200M X 3 (3 Rounds for time)
@90-100% Hard Pace; Walk/Stretch 3 Minutes between sprints.
—
2 RFQ of:

5 Clean Liftoff/
5 Clean Panda Pull/
5 Front Squat (3 Seconds Pause)/

Clean Panda Pull=
https://www.youtube.com/watch?v=sz8igOoMzoA
C2: Clean + Power Jerk (2+1 @70-75% Every 90 Seconds X 10 Rounds)
5 Minutes WU to 70% of Heaviest C&J from 07/02/22 + 2+1@70-80% Every 90 Seconds X 10 Rounds.
D: Metcon (6 Rounds for reps)
RX’d & Level 1=
3 Rounds of:
20 Seconds Max Reps: Thruster (45/75#)/
20 Seconds Max Reps:
Lateral Hops Over Bar
07/16/2022/by Tammyli
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https://crossfit718.com/wp-content/uploads/2022/06/may-june-718-29.jpg 470 704 Tammyli https://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.png Tammyli2022-07-16 20:00:072022-07-13 16:51:07WOD 07/17/2022

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WOD 07/16/2022 WOD 07/18/2022
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