2017.12.07

DSC00005

Strength:

every 90 sec. for 8 rounds

    • 4-6 deadlifts

– start @ 70%

– add weight as desired

 

Conditioning:

6 min.

    • min. 1: 10 calorie row
    • min. 2: 12 calorie row
    • min. 3: 14 calorie row
    • etc.

6 min.

    • min. 1: 10 kettlebell front rack step-ups (53/35)
    • min. 2: 12 kettlebell front rack step-ups (53/35)
    • min. 3: 14 kettlebell front rack step-ups (53/35)
    • etc.

6 min.

    • min. 1: 10 calorie AirBike
    • min. 2: 12 calorie AirBike
    • min. 3: 14 calorie AirBike
    • etc.

– if the required number of repetitions are not completed in the minute, then perform 10 reps/calories for each minute thereafter until 6 minutes have expired

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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