Crossfit

A) Go every 90 secs for 12 rounds alternating between
1) 10-12 reps Bench press @ challenging weight of choice
2) 10-15 deficit db RDLs (stand on a 25 or 45lb plate)
3) 10-15 db bicep curls
*You will get 4 rounds of each movement
B) 15 minute row @ 70-80% effort
Try not to exceed 28 strokes per minute.

WOD Notes

On Tuesdays for the next 4 weeks we will be starting with some higher volume upper and lower body bodybuilding style accessory work on 90 second intervals. The second piece will alternate between a 15 minute row and 15 minute bike each week. Although it may seem a bit long and boring, use it as an opportunity to get some lower intensity cardio in and focus on breathing and technique. The intention is to have a day where we are building aerobic capacity by working for a longer period of time at a more manageable heart rate, and later in the week you will feel ready to push through the higher intensity metcons.

Metcon Class

8 rounds for total time:
5 strict pullups-10 alternating db snatches (50/35lb)-15 air squats-10 burpee over db – 5 clapping pushups. Rest 1 minute after each round.

*Modify clapping pushups to 1 pushup plus 2 shoulder taps