Thursday Workout: 3 Rounds, Gym Strength

WOD

Level 1

3 Rounds of:

  • Push Press (75/35) x 15
  • Russian KBS (40/20) x 15
  • Run x 200m or Row x 250m

Level 2

3 Rounds of:

  • Push Jerk (115/85) x 15
  • Russian Kettlebell Swing (70/53) x 20
  • Run x 200m or Row x 250m

GYMNASTICS STRENGTH

5 Sets (scale to 3 sets if needed):

  • 10 False Grip Ring Row
 (elevate the feet for high end performers and 1121 tempo)
  • 10 Strict Ring Dip
 (use a box for or band as needed, turn rings out)
  • 5 Tuck Up Lower To L-Hang (slow as possible, use a box and slowly lower down through muscle ups as needed)

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

8 thoughts on “Thursday Workout: 3 Rounds, Gym Strength

  1. 7:50 (65# PJ, 35# kb, run)

  2. 10:07 (75# for 2 rds, then dropped to 65# for the last rd b/c my shoulder was killing me)

  3. 9:40 @100#, 200m Run

  4. 7:20 with 115# and run 200m

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