Phone: (813) 440-8882

Thursday October 18th

17
Oct

Thursday October 18th

5 Minute bike-
Overhead squat therapy 30 squats against the rig poles with a pvc pipe
The SESSION 2 of squats and milk
add 5 pounds onto your last successful session!
2 empty bar warm up sets
2 or 3 sets of 7-10 building to your number for the day
Put the weight on and go for 20!
12 minutes to finish
Meet at the board- Go over proper walls and rowing

 

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups ( do regular sit ups and jump on the ghd for few rounds if it open)

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180410 Tips With Emily Abbott
The Wall Ball
Rowing Course: Body Position
The GHD Sit-Up


Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target

Leave a Reply