Get ready… this weekend Jody is taking on the Masters Qualifiers! Maybe another trip to the GAMES in her future?
CROSSFIT
S&P Cycle is BACK! squat – pull – PRESS – pull – off
A. strict ring dips: 3-3-3-3 (weighted), then AMRAP in 90 sec (bodyweight); rest 2-3 min
B. 4 rounds, each for time:
- 60yds heavy sled push
- 12 knees to elbows
- 12 KBS (70/53)
- 50 double-unders
*rest 3 min bt rounds
CSPORT
A. 3 sets:
15 DB bench press
15 bent over 2-arm DB row
B. 3 sets:
15 back ext
15 DB weighted floor bridge
C. For time:
Big block run
60 air squats
60 sit ups
30 box jumps
30 SA SB snatch
20 cal row
20 cal airbike
Comptrain
1. Strict Handstand Push-ups
Alternating On th Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders
Even Minutes – Max Strict Handstand Push-ups
Repeat from last week. Aim to improve.
7/6/5/5/5/6
2. Conditioning
Not For Time:
1500 Meter Row
35 Burpees over Rower (Lateral)
50/35 Calorie Assault Bike
35 Burpees over Rower (Lateral)
1500 Meter Row
23:58
Class WOD
A. 20# dips amrap 21 reps
B. 2:25/2:39/3:30/4:04 Rx