CROSSFIT VIDATHA

2017 August 16

METCON: Partner WOD 17min AMRAP – 60 Deadlifts – 20 Synchronize burpee over barbell – 60 Front Squats – 20 Synchronize burpee over barbell – 60 Push Press – 20 Synchronize burpee over barbell – max rep G2O on time remaining *1 person working at a time on barbell movements

2017 August 12

Partner WOD 10min AMRAP – row for distance while 1 partner holds plank (switch every 250) 10min AMRAP – run for distance while 1 partner holds weight plate overhead squat (switch every 200) 10min AMRAP – wall balls while 1 partner hangs (switch every 20) *reps don’t count if partner not in static position. *If…

2017 August 10

GYMNASTIC STRENGTH: Pull-Up Progressions 15min EMOM – 1st 20sec static chin hold – 2nd 5/side SA Ring Row – 3rd 5 scap pushup > pushup METCON: 2rds of – 2min row – 2min bear hug lunges (use 2 plates) – 2min farmer carry – 2min rotational medball slam (use wall ball)