Wowza

Sep 23rd, 2018

Category: CrossFit

Wowza

Michael

Weekly Strength/Benchmark Schedule – Click Here

Special promo -$2 sale on Atlas Bars. Atlas bars were created by CFS community member James Oliver with all natural ingredients. Swing by the desk today and give one a try.

Warm-Up
Row 300m
Partner Active Air Squat hold
Switch
Row 300m
Partner Hollow Hold
Switch

Strength
5-4-3-2-1
DB ManMaker- climb in weight

Check out this classic ManMaker demo video by Papa Bishop…

WOD
1500m Row
100 Air Squats
50 Single Arm Snatches (50,35)

Level 2- 40,25
Level 1- 30,15

CFS Endurance Sunday – 10am

Endurance Sprint Wod
7 Minutes – Max Burpee Challenge

Endurance Wod
6 Minutes per station / 90 Sec rest between stations
Run
200m Run (To Start and at Minute 3)
21-15-9
KB SDHP
V-Ups

Bike
15/10 Cals Bike (To Start and at Minute 3)
21-15-9
Supermans
Ring Rows

Run
200m Run (To Start and at Minute 3)
21-15-9
AbMat Sit-Ups
Box Step-Ups

Bike
15/10 Cals Bike (To Start and at Minute 3)
21-15-9
Hand Release Push-Ups
Lateral MedBall Toss

At Home WOD
EMOM: 16
1. 12 Push Ups
2. 15 Hollow Rocks
3. 20 Air Squats
4. 30 Russian Twists