WODS of the Week July 11 – July 17 @ CROSSFIT Indestri
Hey guys we will update a blog with the UG results this week and post here so check back Tuesday. Until then heres this weeks FUN!!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: ""
FOCUS:
BACK SQUAT
5X8 @ 65%
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WOD:
15-12-9 reps for time of:Burpee Box Jumps overs 30/24Stone G2SH (Heavy)
HIGH CARRY STONE (BEAR HUG) 50M (between rounds)
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CASH OUT:
TURKISH G-UP KB
4 LEFT
4 RIGHT
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TUESDAY: ""
FOCUS: (Building Technique)
5 RDS (TRY TO ALL UNBROKEN WITH REST BETWEEN ROUNDS)FINAL ROUND 155/105
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
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WOD:
3 RFT:50 DU10 C&J 115/85.
CASH OUT:
TABATARUSSIAN TWISTS WITH KB 24/16
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WEDNESDAY: ""
FOCUS:
SH.PRESS5X8 @65%
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WOD:
21-15-9C2B pull-upsHSPUREST 3 MINUTES15-12-9T2BBench Press or Floor Press 135/95*Do the rounds of 15 strict
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CASH OUT:
PRACTICE HS WALKS AND HOLDS
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THURSDAY: ""
FOCUS:RUN4 X 400M1 MINUTE REST
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WOD:
4RFT
50 ft Front Rack Lunge 135/95100 ft OH Carry, 135/9550 Abmat Sit-ups
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CASH OUT:
GHD SIT UPS WEIGHTED 20/14 MED BALL
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FRIDAY: ""
FOCUS:
DEAD LIFT5X8 @65%
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WOD:
For time:Run 1 mileRest 3 minutes.30 pull ups Strict30 Push-ups30 Ring dips,30 Push-ups30 pull ups kippingRest 3 minutesRun 1 mile..
CASH OUT:
REST & MOBILITY
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SUNDAY: "STRENGTH & CONDITIONING"
STRENGTH:
FRONT RACK LUNGE 3X10 @ 60% 0f FRONT SQUAT
LATERAL LUNGE 3X10 @ 50% of FRONT SQUAT
WEIGHTED PULL UPS 5X5
YOAK BANDED WALKS 4X50M
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CONDITIONING:
25 MINS MIDLINE MARCHBACK RACK 95/65 AND WALK AS FAR AS YOU CAN IN 25 MINS
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CASH OUT:
5X10 BICEP CURLS
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3FU3L IS BACK IN STOCK WITH THE NEW ADDITION OF 3CARB STRAWBERRY
