Thursday the 13th

10

I.
EMOM (9)
(a) 3 x 20 Shoulder Touches
(b) 3 x 10Weighted V-Ups x 10-12 reps
(c) 3 x 08 Strict Ring to Sternum Pull Ups
II.
EMOM (18)
(a) 3 x 30 Double-Unders + 5 Pull-Ups
(b) 3 x 08 Front-Racked Alternating Reverse Lunges (115/75#)
(c) 3 x 10 Push Press (115/75#)
III.
Three rounds
25 Double-Unders
10 Pull-Ups
08 Front-Racked Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
IV.
(a) Glute Bridges 3 x 20
(b) Glute Ham Raises 3 x 8
(c) Chinese Planks 3 x 45s

Advertisements

Leave a comment

Filed under crossfit, crossfit affiliate, EMOM, fitness, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s