Vigor CrossFit WOD 10.28-10.30 2015

Weds
Warm up
25-20-15-10-5 Double unders
with 5 Squat thrusts between each round

Strength
Jerk
2×4 @ 65%
2×3 @ 70%
2×2 @ 80%
2×1 @ 90%
then
1RM

WOD
5 RFT
1 min Squat hold
100 Air squat
1 min Pillar plank hold
50 Push up
1 min Chin over bar hold
50 Pull ups
1 min Handstand hold
10 HSPU

Thurs
Warm up
1 lap Indian run

Conditioning
6 Rounds w partner
A- 6X10m shuttle
B- Alternate Superman/banana hold

Strength
Back box squat
8X3 @ 70-75%

WOD
7 min ascending ladder
Cluster
Box jump 30/24

Friday
Warm up
3 min partner burpee wall ball
1 lap spider lunges
1 lap Frankenstein
1 lap creepy crawl

Strength
Deficit deadlift
5X5 @ 60%
Superset with Med ball ham curls X10

WOD
12 min partner AMRAP
1 muscle up
2 wall climb
3 g2oh 135/95
4 KB squat clean
5 T2B

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