WOD - Fri 18th Jan

Thursday, January 17, 2019

 Torian CrossFit

 

A)
4 Sets for quality and load:
100’ DB overhead walk (LH)
100’ DB overhead walk (RH)
150’ DB farmers carry (LH)
150’ DB farmers carry (RH)
20 Alt DB snatch
*Minimal rest between elements, rest as needed between round.
[20:00 Cap]

 

B)
AMRAP in 12:
50 Wall balls 9/6 (10’)
30 DB hang clean and jerk 20/15 (swap arms every 5)
10 Rope climbs 15’

 

Torian Strength

 

A1)
Bench Press
5, 5, 3, 3, 1+
@ 75, 80, 85, 90, 95%

 

A2)
Weighted Pull-up
4 x 10

 

B1)
Weighted Dip
5 X 10

 

B2)
Bent Over BB Row
4 X 10

 

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