WOD – Fri, Jul 28
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Warm-up
Gymnastics
10 Minute EMOM
Odd :20 Hanging L-Sit
Even DB push Bear crawl 25ft
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
https://www.crossfit.com/workout/2005/07/06#/comments
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
https://www.crossfit.com/workout/2005/07/06#/comments
INTERMEDIATE (15:00)
21-15-9
Handstand Push-Ups / DB Strict press
Ring Dips /Horns
Push-Ups
BEGINNER
21-15-9
Bear Crawl 3-2-1 25ft
Box Dips
Push-Ups
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS RECOVERY AFTER TRAINING!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating KB RDL
:10 rest