CROSSFIT VIDATHA

2017 September 8

METCON Partner WOD 7min AMRAP – Cindy relay (5 pull-ups, 10 pushups + 15 squats) *1 partner holding a goblet half squat 7min AMRAP – Snatch complex relay (9 Snatch Dls + 6 Hang Power Snatch + 3 OHS) *1 partner holding plank 7min AMRAP – 14 cal row + 7 Burpees relay *1 partner…

2017 September 5

GYMNASTIC STRENGTH: Plank Progressions 5rds of – 10 Scap Pushups – 20sec plank – 20sec SA Plank/side – 20reps forearm plank with partner clap – 10 straddle running man (modified reverse hyper) METCON: 15min AMRAP – 30 Double Unders – 20 Rotational Slams – 30 Double Unders – 20 Medball Cleans

2017 September 4

STRENGTH – Front Squats 5-5-5 *in between sets do 5 single leg hip thrust/leg (empty bar) *go on every 3minutes – Push Press 3-3-3 *in between sets do 5 bent over DB row *go on every 3minutes – Thrusters 1-1-1 *in between sets do 5 single leg box jumps/leg *go on every 3minutes

2017 August 26

METCON: In Pairs – 400m run (1 person holding 2 plates) – 100 Burpee Box Jump over – 400m run (1 person holding 2 plates) – 100 Barbell G2S – 400m run (1 person holding 2 plates) – 100 Overhead Squats – 400m run (1 person holding 2 plates) *run together but only 1 person…