WOD August 5, 2014 (Tuesday)

What’s up guys! Here’s the workout for Tuesday, August 5, 2014

Tier 1
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Assisted Push Ups
(odd) 10 Calorie Row

* Complete 5 rounds for time of:
3 Push Press (pick weight)
100m Plate Run (15/10)
3 Hanging Knee Raise

Tier 2
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Strict Push Ups
(odd) 14 Calorie Row

*Complete 5 rounds for time of:
5 Push Press (115/75)
100m Plate Run (25/15)
5 Knees to Elbow

Tier 3
Bench Press – 1 Rep Max
EMOM – 8 Minutes
(even) Max Clapping Push Ups
(odd) 16 Calorie Row

*Complete 5 rounds for time of:
7 Push Press (135/95)
100m Plate Run (45/25)
7 Toes to Bar

After finishing your WOD, please accumulate 6 minutes of a plank hold. 3 minutes on your elbows and 3 minutes as straight-armed.

CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

CrossFit One World