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HAPPY BIRTHDAY OLIVIA!! If you see Olivia at the gym today make sure to wish her a happy birthday! To celebrate Olivia's special day we're giving you 2 WOD's to choose from! The classic named WOD "Cindy" or her scaled up sister "Mary"!
Have fun guys!
Skill
3 Rounds of the following.
1 Minute cumulative of each
L-Sit
Handstand Hold
Planche Hold
Work at your own pace and rest as long as you need between movements
WOD
"Mary"
AMRAP in 20 Minutes of the following
5 HSPU
10 Pistols (alternating)
15 Pull-ups
If you are unable to scale pistols or handstand push-ups give Cindy a try!
"Cindy"
AMRAP in 20 Minutes of the following
5 Pull-Ups
10 Push-Ups
15 Squats
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Skill/Strength
EMOM for 10 Minutes 3x OHS
Working from the floor perfom 3 Overhead Squats. You may Snatch or Clean the bar to get it into position.
WOD
AMRAP in 15 Minutes
60 Double Unders
15 Snatch 75/45lbs
10 Toes To Bar
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Strength
3RM Push Press
WOD
5 Rounds For Time of
5 Front Squat 185/135lbs
10 Clapping Push-Ups
200M Run
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Remember our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM
Strength
Deadlift 5x3
WOD
AMRAP in 8 Minutes
3,6,9,12,15,18,21… of
Kettlebell Swing 24/16kg
Box Jump 24/20"
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Strength
8 x 3 Weighted pullups
Use as much resistance as possible.
WOD
AMRAP in 3 Minutes of Burpee Pull-Ups
AMRAP in 3 Minutes of Wall Ball 20/14#
AMRAP in 3 Minutes of Row for Calories
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