CROSSFIT VIDATHA

2017 July 21

STRENGTH Hollow Body Progressions METCON 4min AMRAP – Bear Hug Kneeling Lunges 4min AMRAP – 8 Medball Slams – 8 Medball Cleans 4min AMRAP – row 4min AMRAP – 5 Single Arm Deadlift – 50ft Suitcase carry

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does 10 T2B. Switch every 10 T2B. Score is # of Power Cleans

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to complete distance and reps. 1 will be on run/row while 1 will be on burpees/thrusters

2017 July 13

GYMNASTIC STRENGTH Plank & Arch Progressions 3rds of – 30sec long hollow hold plank – 30sec arch rock/hold METCON 100 Double KB Cleans *every time you put the KB down, perform 10 burpees *10min timecap

2017 July 11

STRENGTH Pull-Up Progressions 3rds of – 30sec static chin – 20sec upright righ lat stretch/side METCON 3rds of – 1min death march – 30sec rest 3rds of – 1min burpees – 30sec rest 3rds of – 1min row – 30sec rest 3rds of – 1min goblet squat – 30sec rest *score total for each station….