HS+S and 12MinPartnerWod(WB/Burpees)
Mogadishu Mile
October 2, 2015Weighted Pull Ups and 3Rd(KBS,PU,400m)
October 5, 2015CrossFit Rome – CrossFit
Weighted Step-ups
Fitness:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
Snatch Complex
Performance:
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
Clean Complex
Performance:
Cleans are the sub. for snatches if shoulders are an issue.
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
*There will also be a solo option for all you anti-partner workout people:)
