digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

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


150902 Wednesday WOD

Part 1

Snatch Push Press

+

Snatch Balance –

2+1 @ 50%,

2 sets of – 2+1 @ 60%,

2 sets of – 2+1 @ 70%

Part 2

17 min AMRAP of:

400m run,

21 DB Push press (25/15)

Part 1

Snatch Push Press

+

Snatch Balance –

2+1 @ 70%,

2 sets of – 2+1 @ 75%,

2 sets of – 2+1 @ 80%

Part 2

17 min AMRAP of:

200m sand bag run,

21 DB Push press (45/20)

Extra Optional:

In teams of 2 perform the following:

7 min AMRAP of:

6 Deadlifts @135/95,

4 Hang Power Cleans @ 135/95,

2 Shoulder-to-Overhead @ 135/95

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