November 30, 2017 Josh Rogers

OG triple triple

Meanwhile, in pullup jail.

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. bench press: 4 x 5; rest 3 min

B. AMRAP in 20 min:

  • 10 thrusters (95/65)
  • 10 burpee box jumps (24/20)
  • 10 cal airbike

*sub row for airbike if needed

 

 

CSPORT

A. 3 sets:
15 Seated DB OH Press
10 Ring Push Ups

B. 3 sets:
15 Back Ext
10 single leg floor bridge ea. side

C. For Time
21-15-9
Heavy KBDL
ab wheel
reverse lunge off riser ea. side

D. For Time
3 Rounds
15 DB hang squat clean
30 sec on the battle rope
200m Run

Comments (3)

  1. Kat

    Class WOD

    B). 150 reps in 18:10 mins…had to leave (65#, step ups, row)

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