WOD: A) 4 sets, alternating: 2 Skin the cats 10 Wall plank push-ups B) For time: “Jackie” 1000m Row 50 Thrusters (45 lb. bar is RX for men and women) 30 Pull-ups Rest 3 minutes, then “Helen”: 3 rounds: 400m
GET TO KNOW…….Kenny Ross!! Occupation: XTO Energy Started Crossfit in 2014 1. What is your athletic background? Played football, baseball, and basketball until freshman year of high school. 6th grade league MVP in baseball;) 2. What is your favorite WOD?
WOD: A) 4 sets, alternating: 10 reverse hypers 20 Hollow rocks B) 5×2 Overhead squat @ 75% 5×2 Back squat @ 75% C) Every minute on the minute for 10 minutes, do: 8 Strict pull-ups Post loads to comments. _____
WOD: A) 7 sets of: Clean deadlift, pause above knee, back to floor + clean pull, back to floor + power clean @ 70-75% B) 4 rounds for time of: 15 Bench presses (135 lb./75 lb.) 10 Push-ups 400m Run
WOD: A) 4 sets, alternating: 2 Lever pulls 10 Handstand shoulder touches or one arm hand stand holds B) 5 sets: Snatch deadlift, pause above knee, back to floor + full snatch @ 75-80% C) For time: 1,000m Row 5