CrossFit South Rockland

Thursday, May 9, 2019

5/9 Day#18


Warm Up 
Band Complex Drills
1 mile run/2K row

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
OHS

WOD
Nancy
5 Rounds for time of:  
400m Run  
15 OHS w/65# m/95#

GoFit
Single Arm DB Warm up #2 
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
Single arm OH lunge 

WOD
5x 
30:30
-Single arm OH lunge (L)
-Shuttle run
-Single arm OH lunge (R)
-Mountain climbers 

No comments:

Post a Comment