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.
