CrossFit Love 10.7 WOD | Philly CrossFit 10.7

 In WOD

CrossFit Love 10.7 WOD | Philly CrossFit

“Coming together is a beginning. Keeping together is progress. Working together is success.” -Henry Ford

Pre-Session Weightlifting

Max complex:
Clean Pull +
2 Clean +
1 Thruster

Thruster
3 x 8 – 12 @ heavy, increasing loads

WOD

Agility Ladder Drills 12 x 2 each *Scale up with band
*quick feet, arms and eyes
Band Wall Drill – 2 Rounds :20 on; :80off PUSH HARD
Hands on Bench Bounding 2 Rounds :20 on; :40off PUSH HARD
CandleStick Pistols 2 x 8 Alt

10 x 40M Sprints @ 80 – 85%

30:00 EMOM
Min 1: 10 – 12 Wall Balls
Min 2: 8 – 10 DB Renegade Rows
Min 3: 6 – 8 Pause Jump Squats @ 3211

Love Body – aka Upper Body Accessory Work (Monday Love Body – aka Lower Body Accessory Work starts next week) 

BodyBuilding – Upper Body Session
DB Seated Shoulder Press 3 x 8 – 12, sets across
DB In-N-Outs 4 x 8 – 12, sets across + 10 Plate Push-ups with Heavy Vest
BB Shrugs 4 x 8 – 12, increasing loads + 10 DB Back Flys
DB Close Grip Chest Press 3 x 8 – 12 + 10 GHD Sit-ups
BB Curl Drop Set 95 – 75 – 55 – 45 – assisted ALL THE PAIN
100 Band Extensions
Ab Complex :10 Hollow Hold; :10 V-Sit Hold; :10 Rest; 10 Rounds

ROMWOD - Optimize Your Range of Motion

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