WOD September 9, 2014 (Tuesday)

Tier 1
5 x 5 Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 12 Knee Raise
Minute 2 – 10 Russian KB Swings (pick weight)
Minute 3 – Max Double Unders or Singles

*Score is total Double Unders
*Shoulder Mobility

Tier 2
5 Rep Max Bench Press

and then…

*EMOM – 21 Minutes
Minute 1 – 15 Knees To Elbow (or) Toes To Bar
Minute 2 – 12 Russian KB Swings (44/26)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

Tier 3
3 Rep Max Bench Press

*EMOM – 21 Minutes
Minute 1 – 15 Toes To Bar
Minute 2 – 12 Russian KB Swings (53/35)
Minute 3 – Max Double Unders

*Score is total Double Unders
*Shoulder Mobility

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