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CrossFit SolCity SolFit WOD 4.19.2015

MObility:
Foam, DROM, Groiners

Metcon:
“Bullet Proof Booty 2.0″
(26min CAP)

Partner WOD
20-18-16-14-12-10-8-6-4-2

KB Deadlifts (36/24)
Wall Balls (20/14)
Slam Balls

*NOTE: split reps anyway you’d like… 18 more words

WOD

WOD 4-19-15 Sunday

1.    Warm Up:

Coaches Choice

2.   Skill

Prep Movements for WOD

3.   Wod

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of single arm dumbbell/ kb push press (35, 25) 21 more words

WOD

042015 MON

WEEK 6 0F 12

4/20 MONDAY

1). STRICT PRESS:  DELOAD—40% x5, 50% x 5, 60%x5

2). REAR DELT LATERAL RAISES: 2X10 do these the same as the video, just don’t put your head on a bench… 58 more words

WOD

Workout Log: Week 6, Day 3

http://www.topguncrossfit.com/2015/04/16/friday-17-april-2015/

Skill – HSPU  EMOM x 5

Instead of HSPU I worked on free standing handstands, which I can’t really do yet. Just trying some tripod progressions. 73 more words

Training Log

4.18.15 Saturday 

10am Team WOD Class

11:30am mobility Class: Hips

Noon-1pm Open Gym

WOD

Saturday 04/18/15

Performance

Jumping!

Lift

Snatch and C&J   increasing weight by feel

Gymnastics

Muscle-Ups

Met Con

Team WOD

AMRAP in 25 Minutes
10 Rope Climbs
30 Thrusters   135/95… 9 more words

WOD