WOD August 5, 2014 (Tuesday)

What’s up guys! Here’s the workout for Tuesday, August 5, 2014

Tier 1
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Assisted Push Ups
(odd) 10 Calorie Row

* Complete 5 rounds for time of:
3 Push Press (pick weight)
100m Plate Run (15/10)
3 Hanging Knee Raise

Tier 2
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Strict Push Ups
(odd) 14 Calorie Row

*Complete 5 rounds for time of:
5 Push Press (115/75)
100m Plate Run (25/15)
5 Knees to Elbow

Tier 3
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Clapping Push Ups
(odd) 16 Calorie Row

*Complete 5 rounds for time of:
7 Push Press (135/95)
100m Plate Run (45/25)
7 Toes to Bar

After finishing your WOD, please accumulate 6 minutes of a plank hold. 3 minutes on your elbows and 3 minutes as straight-armed.

CrossFit – Fri, Jul 19

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit – Wed, Jul 17

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit – Tue, Jul 16

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

CrossFit One World