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

AFS CrossFit, Andover-WOD:Monday 23 September

Strength:

5-5-5-5-5

Close Grip Bench Press

Wod:

40 Double Unders
30 Kettlebell Swings
20 GHD/Abmat Situps

AFS CrossFit, Andover-Wod: Friday 20 September

Strength:

1-1-1-1-1 Front Squat

WOD:

10-8-6-4-2

Bear Complex (80/50)

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

25-20-15-10-5

Burpees