WOD

Workout of the Day 01-16-19

Strength3 x 8 Back Squat CrossFit Conditioning18 Minutes12 Barbell Front Rack Step Back Lunges (115/75)10 Dumbbell Push Press 50/350:30 Handstand Hold (Overhead Hold)Sled Down and Back CrossFit Competitor18 Minutes12 Barbell Front Rack Step Back Lunges 155/10510 Handstand Push-Up0:30 Handstand Hold (Overhead Hold)Sled Down and Back Please Post Results to TRIIB.

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WOD

Workout of the Day 01-15-19

Prep10 Minutes, ‘Hip Health Prep’10 Meter Dual DB SL RDL March0:30 Hollow Hold0:30 Hip Windsheild Wipers Conditioning5 Rounds2:00 Recovery Row/Bike2:00 As Many Rounds as Possible3 Devils Press 35/25 (50/35)7 Box Jump 24/20 (30/24) Please Post Results to TRIIB.

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Barbell

Barbell 01-13-18

Monday3 x 12 Close Grip Bench3 x 10 Bench Press3 x 8 Wide Grip Bench50 Chin-Ups75 Bicep Curls100 Push-Ups Tuesday10:00 to warm-up10:00 3 x 3 Front Squat10:00 3 x 3 Back Squat10:00 3 x 15 Hip Extension w/ sorenson hold10:00 3 x 20 DB Step-Ups10:00 DB Hamstring March Thursday10:00 to warm-up10:00 accomplish 3 x 8ea SS DB RDL10:00 to accomplish 3 x 10 RDL10:00 to accomplish 3 x 10 Deficit DL10:00 for Sled Finisher

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WOD

Workout of the Day 01-14-19

Strength5 x 3 Hang Power Snatch ConditioningPartners, ‘Double Isabelle”60 Snatch, shared 115/85 (135/95)@ 8:001 Mile Race Against Partner Please Post Results to TRIIB.

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