Monday, October 8 Wodapalooza Event 1

Sunday, October 7 Rest Day
October 6, 2018
Tuesday, October 9 Burpees Over Hurdle
October 8, 2018

CrossFit

QUAD STRONG Cycle
Week 1

WARMUP

1:00 FWB (70/60)
2 Rounds:
10x Kossack Squats
10x SL KB RDL
10x ea. Sciatic n. Floss
10x Squat + Thoracic Rotation

STRENGTH

12 Minutes To Establish
Heavy Set of 3 Back Squats
Then
5 Minutes To Establish
Max reps at 70% of today’s Heavy 3RM

CONDITIONING
“Wodapalooza 2018 Online Qualifier Event 1”
For Time:
150 Double Unders
60 Wallballs
30 Chest to Bar pullups
150 Double Unders

CrossFit OCR

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CrossFit STRONG

STRENGTH
Axle Bar Deadlift
Est 5 RM

CONDITIONING
12 Minute AMRAP
12/10 Calorie Bike
5 Farmers Picks
50′ Farmers Carry

 

CrossFit OLY

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