Tuesday - August 11, 2015

warm-up

450m run

then…

"Cindy"

WOD 

"BATMAN and ROBIN"

WOD from CommonWealth CrossFit

 In Teams of 2:

AMRAP 26

Partner A runs 400m sprint 

Partner B does AMRAP Hang Power Clean + Jerks (135lbs/95lbs) until Partner A gets back

Switch & Repeat 

Score = total reps of hang power clean&jerks

(Each person runs once and c&j's once)

Partner A runs 400m sprint

Partner B does AMRAP Double Unders until Partner A gets back

Switch & Repeat

Score = total reps of double unders 

Partner A runs 400m sprint 

Partner B does AMRAP Burpees until partner A gets back

Switch & Repeat 

Score = total reps of burpees 

*If above is completed in less than 26 minutes, start over and continue until the 26 minute cap 

*Team Score is both partners TOTAL REPS of all movements combined 

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + bands 

6 sets x 2 reps 

-Sumo Pulls + Bands 

9 sets x 1 rep 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

2 sets x 10 reps 

-Snatch Grip Extensions 

2 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS