AFS CrossFit, Andover - WOD Tuesday 9 July

Warm Up
Run 1 Mile

CrossFit Total 2b
1rm Clean
1rm Bench
1rm Overhead Squat

AFS CrossFit, Andover - WOD Monday 8 June

Warm Up:

3 x 500m Row

WOD:

5 rounds

30s Kettlebell Swing

30s Box Jump 

30s Rest

Score is total Reps.

Friday 5 July

Warm Up:

Toe to bar tech

WOD:

"7rds of 

10 wall balls

10 toe to bar 

run 150m 

rest 30s"

Score for WOD is total working time

Thursday 4 July

Warm Up:
Run 1 1/2 miles or row 2km

Wod:
5 min max effort clean and jerk at 30/40/60/75/100

1 rep at a higher weight beats any number of reps at a lower weight!!

Wednesday 3 July

Warm Up:
Pull up 5-5-5-5-5
as hard as possible with strict form, use bands or weight to suit

Wod:
20m AMRAP
5x pull ups
10x pistols alt
15x hollow rocks

Tuesday 2 july

Warm Up:
Skin The Cat Progessions 
Shoulder Mobility

Skill:
Accumulate 15x strict muscle ups or chest to ring pull up supersets with ring dipsWod:
3 rounds
75x double unders 
20 thrusters 45/35 
15 burpees 

Monday 1 July

Strength:
3-3-3-3-3 deadlift @80%

Wod:
Diane
21-15-9 - deadlift / hspu