Friday’s WOD March 18th

Warm-up (all classes):

2 Rounds:

250 M Row

20 Air Squats

10 Jumping Jacks

10 Spiderman Lunges (see photo below)

images

 

 

 

 

 

 

 

BootCamp:

Conditioning:

4 Rounds for Time

10 Kettlebell Swings 53/35#

50 M OH Kettlebell Waiter Carry RIGHT ARM

50 M Run (back in to gym, leave KB out at 50 M mark)

12 Burpees

50 M Run (out to KB)

50 M OH Waiter Carry LEFT ARM

10 Kettlebell Swing 53/35#

 

CrossFit

Conditioning:

WORKOUT 15.4

8 Minute AMRAP:

3 Handstand Push-ups

3 Cleans

6 Handstand Push-ups

3 Cleans

9 Handstand Push-ups

3 Cleans

12 Handstand Push-ups

6 Cleans

15 Handstand Push-ups

6 Cleans

18 Handstand Push-ups

6 Cleans

21 Handstand Push-ups

9 Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men Cleans 185 lb.

Women Cleans 125 lb.