CrossFit Seguin: WOD

CrossFit Seguin: WOD: Up and Over Push Ups-20(T) OH Lunges-20(T)(45#M/35#W) *Sled Sprint(95# @140ft Total) AMRAP-25min --------------------------------------...

Fast Finisher

Burpee and Kettlebell Snatch Finisher:

 

Burpee-7

KB Snatch-5,4,3 Reps Each Arm

 

AMRAP-7min, 10min, or 12min(Pick one).

-------------------------------------------------------------

Jesus Gaitan

Certified in:

 

Kettlebells(RKC/SFG), CrossFit, and

Underground Strength Coach L-3

 

gaitan.jesus@gmail.com

G-WOD

Body Weight Squats-30
Hindu Push Ups-20
Reverse Lunge-30(Total)

AMRAP-20min

Finish: Plank Hold 1min x3 Rounds(30sec Break Between Rounds)
------------------------------------------------------------------------
Buy in: 800M Run then;

Push Up
Burpee
Butterfly Sit Up

21,18,15,12, and 9 Reps of each:
----------------------------------------------------------
Full Gasser-1
Push Up-7
Full Gasser-1
Burpee-9

AMRAP-10min

Finish: Light Run/Jog-15min
(Full Gasser is a 53yard Sprint x2, over back, over back)
----------------------------------------
Dumbbell or KB Snatch-20(10L/10R)
Burpee-20
V-Up-20

x4 Rounds: For Time, AFAP(As Fast As Possible)
-------------------------------------------

Training Clips

-----------------------------------------------

Jesus Gaitan

Owner-TKC/CrossFit Seguin

 

Certified in:

Kettlebells(RKC/SFG), CrossFit, and

Underground Strength Coach L-3

 

gaitan.jesus@gmail.com