Darcie, our other Masters athlete taking on the age group qualifier this weekend. Good luck Darc!
CROSSFIT
S&P Cycle is BACK! squat – pull – press – PULL – off
A. deadlift: 5-3-1-1-1; rest as needed
B. 30-20-10 rep rounds for time:
- power cleans (115/85)
- back squats (115/85)
- burpees
CSPORT
A. 15, 12, 9, 6, 3:
Bench press
KBS
Weighted sit ups
45 sec battle rope 2-arm wave + 200m run
B. 15, 12, 9, 6, 3:
hollow rock
ball slam
Weighted reverse lunges ea. leg
45 sec battle rope 2-arm wave + 200m run
C. 15, 12, 9, 6, 3;
Cals
DUs (x3)
Wall balls
45 sec battle rope 2-arm wave + 200m run
A. 455
B. 14:38 Rx; front squats
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.
6, 5, 4, 4, 3, 2 (no rep improvement but technique improvement)
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
26:30
3. Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups
Class WOD
A. 365
B. 14:54 Rx
Class WOD
A: 345#’s
B: 15:37 rxd