Monday’s WOD

Boot Camp #120313

For Time:

40 Wall Balls, 20/14 lbs

4 Rope Climbs, 15 ft

30 Wall Balls, 20/14 lbs

3 Rope Climbs, 15 ft

20 Wall Balls, 20/14 lbs

2 Rope Climbs, 15 ft

10 Wall Balls, 20/14 lbs

1 Rope Climbs, 15 ft

 

CrossFit #131025:

Warm-up:

5 min Bike or Row

AMRAP 15 mins of:

7 Push Press, 135/95 lbs

10 Overhead Squats, 135/95 lbs

15 Sit Up (Ghd)s

Advance #130624:

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 2/1 – Click Here for Smolov Calculator

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders