Skill.
15min work up to a heavy Bear complex.
Conditioning.
12min amrap
5 bear complex 60/40kg
30 double unders
Archive
CrossFit Coleraine
Today’s WOD 4th October 2014
Strength.
12min work up to heavy 3 rep push press.
Conditioning.
3 rounds for reps
60sec push press 42.5/30kg
60sec russian kettlebell swing 24/16kg
60 sec over box jump 24/20
60sec burpee
60sec sit up with bumper plate
60sec rest
Today’s WOD 3rd October 2014
Strength.
Good mornings 4,4,4,4
Conditioning. Teams of 2
12min amrap
150 wall balls 10’/9′ 9/6kg
90 double unders (each team member must complete 90 double unders)
30 power cleans 80/55kg (must be touch & go reps)
Today’s WOD 1st October 2014
Strict press 5,5,5,5,5 80% of 1rep max superset with 5 tempo strict pull ups 3131 WOD 7 minute FOR REPS 5 pullups 10pushups 15 situps 10 pullups 15 pushups 20 situps 15 pullups 20 pushups 25 sit-ups. And so on…….
