top of page

Hump Day WOD

  • Writer: Chris Cannon
    Chris Cannon
  • Aug 16, 2017
  • 1 min read

Warm:

1:00 Jump Rope :30 Rest x7

Strength:

Back Squat

7 x 5 @ 70% of 1RM

WOD:

3 Rounds for Time

500 m Row

21 Kbs

21 Goblet Squat

Rx 55/35 F- 44/25

Recent Posts

See All
Saturday 1/9/21

Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups

 
 
 
Thursday 1/7/21

Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...

 
 
 
Wednesday 1/6/21

Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...

 
 
 
Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC

Join our mailing list

bottom of page