WODs
 | Wed, Dec 6 2017 |  |
| December Challenge Day 4 | 5-4-3-2-1 Thrusters - HSPU | 10x10 EMOM KB Swings | Core Work 3-2 |
5-4-3-2-1 Thrusters - HSPU
(Time)
CrossFit
5-4-3-2-1
Thrusters - HSPU
***Thruster weight is 55% 1RM C&J OR 95/65, whichever is higher***
Fitness BootCamp
8-8-8-8-8
Plate Burpees
Goblet Squat To Squat Press
|
10x10 EMOM KB Swings
(Reps, Rx+, Rx2, Rx3)
10 Minute EMOM:
10 KB Swings
Rx+: (2) 53/35
Rx: 70/53
Rx2: 53/35
Rx3: 35/26 (Fitness/BootCamp weight)
Planned: Fri,Mar28,2025 Wed,Mar26,2025 Mon,Mar24,2025 Tue,Oct2,2018 Tue,Mar20,2018 Wed,Dec6,2017 Tue,Jul11,2017 Wed,Mar9,2016 Wed,Dec30,2015 Wed,Jun3,2015 Tue,Mar10,2015 Wed,Feb4,2015
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Core Work 3-2
(Time)
Max Effort Plank Hold
(Low Plank or Forearm Position)
Complete after the WOD,
AS A GROUP (as feasible)
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