CROSSFIT VIDATHA

2017 August 22

GYMNASTIC STRENGTH: Dip Progressions 14min EMOM – 1st 5 Ring Rips – 2nd 3 assisted single arm chin-up/side (while resting get 5-10 each of german swings/forward backward swings) METCON: 21-15-9 – Wall Balls – Burpees 6” target *10min timecap

2017 August 19

METCON: 0:00-10:00 – 1000m row – 50 thrusters – 30 pull-ups 10:00-12:00 Rest 12:00-22:00 3rds – 400m run – 21 KB Swings – 12 Pull-Ups 22:00-24:00 Rest 24:00-34:00 21-15-9 – Squat Cleans – Ring Dips

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