Wod Monday 10/24/16

1.      Warm Up:

 Running drills

2.     Skill prep:

1 power snatch

1 over head squat

15 minutes to work up to wod weight.

3.     Wod:

 Nancy last done on  4/21/16

5 rounds for time (18 minute cap)

  • 400m run
  • 15 over head squats(95,65)

Option 1:

4 rounds for time of:

  • 400-meter run
  • 15 over head squats(55,35)

*Scale load as needed

bodies hit the floor

 

Posted in WOD

13 thoughts on “Wod Monday 10/24/16

  1. Nancy: 17:31 (45#)
    Previous: 18:08 (45#)
    CJ is a better coach than he thought…I hit a 37 second PR on his first early morning coaching and Melissa was 1 minute faster! Nice job to everyone coming in under the cap!

    Liked by 1 person

  2. Dropped into Crossfit Invictus in San Diego.

    OCTOBER 24, 2016 – PERFORMANCE
    PERFORMANCE
    A.
    Every 2 minutes, for 20 minutes (5 sets of each):
    Station 1 – Power Clean x 1.1.1.1
    (rest 10 seconds between singles)
    Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
    PC sets #135-205
    Weighted PUs #10-45
    B.
    Three rounds for time of:
    10 Power Cleans (155/105 lbs)
    10 Burpee Box Jumps (24″/20″)
    WOD: 5:36RX

    Like

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