WOD – Sat, Jul 8
Warm Up
Push Press (E2MOM 10 5×2 )
PARTNER UP
Take from the deck increase load across sets.
Danny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
Partner WOD: Box jumps, push press and pull-ups alternate every other one. If the bar hits the ground, both partners must rest. If a partner comes off of the pull-up bar, the other must as well.
INTERMEDIATE
AMRAP in 20 minutes
30 Box Jumps (20/16 in)
20 Push Presses (95/55 lb)
30 Pull-Ups
BEGINNER
AMRAP in 20 minutes
20 Box Jumps (16/12 in)
20 Push Presses (65/35 lb)
30 Ring rows or jumping pull ups
Cool Down
4:00 of Flow Stretching
– Cobra Stretch
– Child’s Pose
– Pigeon (L/R)
3 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Cossack Squats
Into…
AMRAP x 4 MINUTES
10 Elbow Punches w/ Empty Barbell
10 BB Strict Press
5 Front Squats
10 Alt Box Step-Ups
PUSH PRESS LOADING
2×2 @50% from the deck