CROSSFIT FENWAY BLOG

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WOD – Tuesday, October 31st 2017 – Conditioning

Warm-Up
1 min step ups
10 Stiff Leg DL
10 Strict Pull-ups
1 min doubles
10 kips
10 knee ups or t2b

 

Strength
4 Sets
SA DB Bent Row x 8 Each arm (20×2)
rest 1 min
RDL x 8 @3111)

WOD
3 Rounds for time
4 min cap
10 Pullups
10 Box Jumps

rest 2 min from cap

4 rounds for time – 4 min cap
10 T2B
30 Doubles

rrest 2 min from cap

amrap 4 min

600m run

w remaining time = max burpees

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WOD – Friday, October 27th 2017 – Conditioning

Warm-Up
400m run
10 air squats
10 strict pull-ups or negative hold x 2
*review Deadlift + clean

Strength
5 Sets 1.1.1.1.1
1 deadlift + 1 hang power clean (:2 pause in catch)
*rest :10 bt lifts and 2:00 bt sets

WOD
4 Min on 4:00 off x 4 sets
400M Run
20 Wallball
MAX Pullups w remaining time or Banded Pullups
Score = Total Pullups