TUES 02.27.18

Adam R.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Zeus” [40 Minute Time Cap]

Three rounds for time of:
30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat

Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.

And coming tomorrow…

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

Leave a Comment