digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


150810 Monday WOD

Part 1UnBroken Touch-N-Go Power Snatch EMOM x 10 min perform the following reps – 10-9-8-7-6-5-4-3-2-1 *Start @ 95-75/65-55

KEEP THE SAME WEIGHT THROUGH OUT THE LIFTS

Part 2

10 x 200m shuttle run (50m increments) w/2 min rest between sets

Extra OPTIONAL

Perform ME Strict Pull-ups EMOM until 30 reps are complete, rest 3 min, Perform ME push-ups EMOM until 60 reps are complete

Part 1UnBroken Touch-N-Go Power Snatch EMOM x 10 min perform the following reps – 10-9-8-7-6-5-4-3-2-1 *Start @ 95/65#

ATTEMPT TO ADD WEIGHT EVERY MINUTE

 

Part 2

10 x 200m shuttle run (50m increments) w/2 min rest between sets

Extra OPTIONAL

Perform ME Strict Pull-ups EMOM until 30 reps are complete, rest 3 min, Perform ME push-ups EMOM until 60 reps are complete

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design