Monday 11/5/2018

Nov 4th, 2018

Category: CrossFit CDR

Monday 11/5/2018

Monday

“Forces Collide”
Abmat sit ups 20,000lbs
Front Squat @half BW 20,000lbs
*Complete tabata style
**Divide load by BW for reps

Tuesday

“Short circuit”
Circuits
Reverse Lunges Kb’s53/35
Rope Whips
Power Cleans 155/105
Du’s
**2 min at each spot with
1 min rotation, 2 rounds

Wednesday

Hero WOD “Bert”
50 burpees
Run 400
100 Push ups
Run 400
150 Lunges
Run 400
200 Air Squats
Run 400
150 Lunges
Run 400
100 Pushups
Run 400
50 Burpees

Thursday

10x 20/15 assault calories
adequate rest between sprints

Friday

Partner WOD: OTM

100-OHS
150-Pull ups
200-WB

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