1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Monday, 4/2/12

 

Skill:

  • Handstand Push-ups
  • Ring-dips

WOD:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

For time!

Rest Day!

 

WOD:

  • 250m Row
  • 50 OH lunges with a med ball 20#/12#
  • 40 hand release push ups
  • 30 KB 50#/25#
  • 20 SDLHP
  • 10 K2E or T2B

2 Rounds

Finish with 0.5mile Run

For time!

 

Skill:

Squat Clean

WOD:

Every min on the min for 15min

  •  4 Squat Cleans 95#/45#
  • 10 Squat Vertical Jumps

Core:

10 GHD sit-ups x 5 rounds

 

Skill:

Muscle Ups

 

WOD:

  • 250m Row (1min to complete)
  • 1min of Muscle Ups
  • 1min of DB Thrusters 45#/25#
  • 1min rest

4 rounds,  Count total reps

Skill:

  • Rope Climb
  • Pull Ups
  • Box Jumps
  • Air Squats

WOD:

  • 50 Pull Ups
  • 50 Box Jumps
  • 50 Air Squats
  • 25 Pull Ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull Ups
  • 15 Box Jumps
  • 15 Air Squats
  • For Time

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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