Box XIII
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The first WOD will be in the traditional Crossfit style, focusing on endurance and cardio. the second WOD will focus on explosiveness and power, designed for shorter bursts of speed and power. Each day, perform the strength component as well as one of the WODs.
Today's workout
Back Squat 3x5
Press 3x5
10, 8, 6, 4, 2 Dumbbell squat cleans with 25 double unders or 75 single jump ropes in between.
Today's WOD
4 rounds, 1 min rest between rounds
40 seconds at each station
Plank
Burpees
Mountain Climbers
Ring Rows
Crunches
Push Ups
Hollow Rocks
Singles
20 min AMRAP
8 Power Clean
8 Push ups
8 Push press
8 DB Lunges
8 Combat rope swings
8 Goblet Squats
8 Ring Rows
8 Lying leg raise
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Sumo Deadlift 5RM
WOD
10min AMRAP
6 DB Step-ups on 20" box (each foot)
9 Band Pull aparts
12 Push-ups
50yd DB Rack walk
200m Run
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Huntington Beach, CA
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