Fandango

CrossFit WOD - IMG_2940"Fandango" 21-15-9:

  • Front Squat (135/95)
  • Lateral Barbell Burpees
  • 50 Double-Unders after each round

Strength Focus -  Front Squat        Find 3 Rep Max

Comp Squad Extras - 

1. Squats EMOMx10: 1 Front Squat, Acros 

2. EMOMx14IMG_2941 IMG_2943 Odd: Power Snatch + Hang Squat Snatch + Squat Snatch Even: 3-6 Muscle ups

3. Accessory Work NOT for time: 200m Double KB Farmers Carry, 2pood/1.5pood 20 Weighted Sit ups with anchored feet 150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest 20 GHDSU 100m Double KB Overhead Walk, 2pood/1.5pood 20 GHDSU 150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest 20 Weighted Sit ups with anchored feet 200m Double KB Farmers Carry, 2pood/1.5pood

IMG_2840This is what the 6am class woke up to this morning! IMG_2837 IMG_2838 IMG_2860 IMG_2902 IMG_2845 IMG_2895 IMG_2849 IMG_2839 IMG_2878 IMG_2855 IMG_2881 IMG_2858 IMG_2877 IMG_2869

 

Daily WODTara Ross1 Comment