CrossFit South Rockland

Monday, July 18, 2011

WODs week of 7/18

WOD #1
Warm up
Jump rope 2 minutes
Lunge complex
Inch worm
Knees to elbows
GHD back ext
leg swings

Skill
Running 

WOD
Run 400m
100 air squats
Run 400m
75 air squats
Run 400m
50 air squats
Run 400m
25 air squats



WOD #2
Warm up
400m run
Sit ups
Superman
Push ups
Pull ups
OHS

Skill
Floor press

Partner WOD
One minute max effort at each station for points:
Floor press
Burpees
Wall climbs
Rest 2 minutes

WOD#3
Warm up
Ring inversions
Ring pull ups
Dips
Hollow rocks
Super rocks
walking sampson

Skill
Double unders

WOD
AMRAP 15 minutes
Double unders 30
Burpees 10

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