WOD Tuesday 4/15/14 – CrossFit Lake Mary
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WOD Tuesday 4/15/14

15
Apr

WOD Tuesday 4/15/14

Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1. Bounding
5 attempts to establish a max triple jump

2. Pull
Deadlift, 1 set of 2 at 85% – No TnG.
Deadlift, 6 sets of 3 at 75% – across, No TnG.

3. 20 Rep Benchmark
20 rep max Bench Press

EVENING WORKOUT
1. Metcon
“The Seven”
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

OPEN ATHLETES

1. Metcon
“The Seven”
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

2. Skills
Double Unders:
Max reps in 2 minutes
rest 2 minutes
Max reps in 2 minutes