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Monday 5/8/17:


WE MADE IT! HAPPY ONE MONTH ANNIVERSARY STARBOARD CROSSFIT!
WOD | MONDAY | 05.08.2017

W/U CONDITIONING:

  • tabata max effort air bike

  • tabata active air squat

  • additional w/u coach's choice

STRENGTH: WEEK 3 DAY 1

maintain good form.

  • back squat: 5x6 at 60%, 65%, 70%, 75%, 80%

  • deadlifts: 5×6 at 60%, 65%, 70%, 75%, 80%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

10min AMRAP:

  • max reps KB swings 55/35

  • 200m run every time the KB stops swinging

(EXTRA CREDIT: go heavy KB 70/55)

POST WOD ACCESSORY:

  • 50 pull-ups

  • 100 weighted sit ups (using weight on chest or behind head)

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD

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