GHD Skill Work – CFS

Oct 9th, 2016

Category: CrossFit

GHD Skill Work – CFS

Leighton

Leighton

There will be no Endurance Class today.  We will be running one box only on Columbs Day.  All Levels classes will be held in Southie Green.

Skill
GHD Sit-up

Strength
Weighted Pull-up
2-2-2-2-2

-Between sets complete 12 GHD Sit-ups. IF you are unable to do a weighted pull-up, work on your strict pull-ups in sets of 5 (use a band where necessary). If that is too hard, work on challenging ring rows in sets of 10.

WOD
Every Minute on The Minute for 20 Minutes
Odd- 15/12 Calories
Even 1- 10 Alternating Goblet Lunges (2,1.5)
Even 2- 10 KB Swings

(Alternate between movements on even numbers)

Level 2- 12,10 Calories, (1.5,1)
Level 1-10, 8 Calories (1,0.75)
ADV – Scale up to 88 or 108 bell for guys/ 62 or 70 for ladies

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
2 Rounds
50 Hollow Rocks
50 Alternating Lunges
50 Push Ups
50 Air Squats

DISCUSSION 2 Comments

  1. Sean Flannery 10/10/2016 at 1:30 pm

    WPU: 35, 45, 53, 62, 80
    WOD: Done Rx, w/88# kb

  2. KB 10/09/2016 at 6:58 pm

    1st time with a wee bit o weight on strict pull ups thanks to the push from Liz. WOD 10cals with the blue KB