AFS CrossFit, Andover - WOD: Thursday 3 October

Strength:
4 x 8 DB Shoulder Press

WOD:
3 Rds
Row 500m
15 Ring Rows
25 Power Snatch (40/30)

AFS CrossFit, Andover - WOD: Wednesday 2 October

Gymnastics Strength:

Accumulate 25 Strict Pull Ups

WOD:

10 x Deficit Hspu
10 x Double Unders
20 x High Box Step Ups
20 x Double Unders
30 x Floor WIpers (60/40)
30 x Double Unders
40 x Hang Cleans
40 x Double Unders
50 x Sit Ups
50 x Double Unders

AFS CrossFit, Andover - WOD: Monday 30 September

Strength:

Overhead Squat

10-10-10-10-10

WOD:

4 Rds

5 x Muscle Ups

15 x Hindu Push Ups

400m Run

AFS CrossFIt, Andover - WOD: Tuesday 1 October

Oly Lifting:

Snatch
3 Pos work upto a max effort. Must complete whole complex without dropping to move on

Wod:
12 MIn AMRAP
10 x Wall Balls
10 x Burpee

AFS CrossFit, Andover - WOD: Thursday 26 September

Strength:
Snatch
10 x 2
Est 2rm start at 60% jumps no bigger then 5kg

Wod:
12 min AMRAP
5 HSPU
10 DB Snatch (30/20)
15 Toes Through Rings
(Scale to T2B or Leg Raises)

AFS CrossFit, Andover - WOD: Wednesday 25 September

Strength:
Deadlift
10 @ 45%
10 @ 55%
10+ @ 65
or est 10rmWod:
3Rds
Run 800m
25 Press Ups
3 Rope Climbs

Tuesday 24 September

Strength:
Death By C&J
(60/40)
Wod:
21-15-9
Overhead Squats (40/30)
Burpees