08/10/16: Push Presses, Rowing and Thrusters!

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WOD:

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Boot Camp:

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A.)  Set 1:  Max Reps Modified HSPUs

Rest 2 Minutes

Set 2:  Max Reps Push Ups (from Toes)

Rest 2 Minutes

Set 3:  Max Reps Push Ups (from Knees)

B.)  WOD:

2K Row:  Every 200 Meters, Complete 10 Wallballs (20/14#)

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Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Set 1:  Max Reps Push Presses w/ 100% of Strict Press

Rest 2 Minutes

Set 2:  Max Reps Push Presses w/ 10# Less Than Set 1

Rest 2 Minutes

Set 3:  Max Reps Push Presses w/ 10# Less Than Set 2

B.)  WOD:

2K Row:  Every 200 Meters, Perform 10 Thrusters (95/65#)

 

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Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Set 1:  Max Reps Push Presses w/ 100% of Strict Press

Rest 2 Minutes

Set 2:  Max Reps Push Presses w/ 10# Less Than Set 1

Rest 2 Minutes

Set 3:  Max Reps Push Presses w/ 10# Less Than Set 2

B.)  WOD:

2K Row:  Every 200 Meters, Perform 1 Thruster (Bodyweight)

 

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Optional: EWOD/CoreWOD