WOD Feed

8.20.14

Strength and Skill

A1. Barbell step ups x14/leg
A2. Double unders 20.20.20
A3. Single leg hip thrust x14
X3

B1. Close grip bench press 32×1 tempo x4
B2. Overhead tricep extension x15
X 4

C1. 10 strict T2B
C2. 10 Back extensions
x3

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8.19.14

Strength

A. Wall walk to handstand hold, 30 seconds
X3
B. Wall walk to handstand hold then AMRAP hand to shoulder touches
X3

WOD

6 rounds, each for time
15 wall balls
40m shuttle run

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8.18.14

Strength

A. Snatch 2.2.2 x4

B1. Back squat x4
B2. Box jump x10
X4

WOD

18 min time cap
5 rounds
500m row
10 Hang power clean 135/95
15 pushups

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8.16.14

Skill

A. 5 mins with a partner working on free standing handstands

B. 10 cartwheels

WOD

10-9-8-7-6-5-4-3-2-1

Squat jumps
Burpees
Lunges
Plank up downs

*in between each set, 200m hill run

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2401 Tchoupitoulas St.    New Orleans, LA 70130    x    (504) 407-0834    x    Signup@Bigeasy-Crossfit.com


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