5 September 17

sonja running
___________________________________________________________________________________________________________________
CrossFit.com | Ally Hall and the Community of Pregnant Athletes (Video)
 
Why Our Schools Can’t Get Kids To Eat Healthy
 
Gluten-Free Chicken Karaage
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Hip Power Clean x3
SA DB Press x6 / arm
 

LI Conditioning:

For Time:
Kettlebell Complex, L/R
200m Run
 
KB Complex = 8 SA KB Deadlift + 6 Dead Clean + 4 Push Press
 
-Rest 60 seconds, repeat x4 total cycles-
 

LII Strength:

Hang Clean + Jerk
2(1+1), 4-5 sets
 

LII Conditioning:

For Time:
1 Round of “DT”
300m Run
 
“DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
 
-Rest 90 seconds, repeat x3 total cycles-
 
Rx: M – 135# | F – 93#
 
Rx+: M – 155# | F – 103#
 

Category: WOD

Tagged: