TUESDAY
WOD
E2M x 7 sets of:
1 Power Clean + 1 Front Squat, building
1 Power Clean + 1 Front Squat, building
WOD
5 rounds for time of:
10 Kettlebell Clean & Jerks, Blue/Pink in each hand
3 Muscle-ups
10 Kettlebell Clean & Jerks, Blue/Pink in each hand
3 Muscle-ups
ACCESSORY WORK
A. 4 x 12 Single Arm Dumbbell Skull Crushers, each side
B. 100 Bulgarian Split Squats w/ 45/33 in back rack
C. 4 x 10 GH Raises
B. 100 Bulgarian Split Squats w/ 45/33 in back rack
C. 4 x 10 GH Raises
SHRED
WOD
“SHRED Benchmark”
5 rounds of:
200 meter Jog
5 V-ups
10 Hollow Rocks
15 ABMAT SUimmediately into:4 rounds of:
18/15 Calorie Row or Bike or Ski
12 Walking Lunge Steps, each side
6 Burpees
200 meter Jog
5 V-ups
10 Hollow Rocks
15 ABMAT SUimmediately into:4 rounds of:
18/15 Calorie Row or Bike or Ski
12 Walking Lunge Steps, each side
6 Burpees
immediately into:
3 rounds of:
18/15 Calorie Row or Bike or Ski
15 Jumping Jacks
12 Supermen
immediately into:
2 rounds of:
200 Single Unders
20 Reverse Curl into Strict Press, 45/33
immediately into:
100 Lateral Rogue Block Step ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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