CrossFit Tri-County

WODs

8.18.17

Wod Teams of 3  Complete 100/75 Cal Row 75 Hang Power Cleans 155/105 50 Box Jumps 30/24 100/75 Cal Row 75 Front Squats 155/105 50 Barbell Burpees 100/75 Cal Row 75 Push Jerks 155/105 50 Box Jumps 30/24

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8.17.17

Strength: Snatch Grip Deadlift 2-2-2-2-2 Building in weight in 15 min build to a heavy set 1 Hang Squat Snatch, 1 Ohs, 1 Full Snatch

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8.15.17

Wod 15-10-5 Kettlebell Swings (70/53) Toes to Bar 600m Run w/med ball 20/14 5-10-15 Kettlebell Swings (70/53) Toes to Bar

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8.11.17

Wod Run 1 mile as fast as possible then immediately complete 2 rounds for time of:  25 Burpees to 6″ target 5 Rope Climbs

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8.10.17

Strength: Back Squat 7-7-7-7-7 Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 75% Set 6: 80% Rest 2-3 minutes b/w sets Wod 21-15-9 reps for time: KB Thrusters (53/35) Calorie Row

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