CrossFit Arden Hills Swimming

Row and Run

WOD:
Teams of three
1) row 500m
2) sandbag run (length of basketball ct)
3) rest

Row 6000m
Count max laps running

Games WOD 1 variation

WOD:
Swim 250m in pool 5 laps of 50m
1.1 mile run loop around Club
50 pull ups
100 hand release push ups
200 squats
1.1 mile run loop around Club

Descending ladder of fun

WOD:
For time:
100 single heavy rope
90 lunges
80 sit ups
70 burpees
60 box jumps
50 kettlebell high pull
40 wall ball
30 elevated feet ring rows
20 elevated ring push ups
10 toes to rings

Sorry late WOD Post

Tuesday, July 26

in teams of 2 complete the following
3 rounds
1/4 mile run around track
100 yard wheel barrel 1st partner
100 yard wheel barrel 2nd partner

AMRAP

WOD:
20 min As Many Rounds As Possible
5 35/20 lb db
10 toes to ring
20 box jumps 24/18

Back to work for College Swimmers

WOD: for time
1000m row
Then 7 rounds of
15 wall ball
15 db burpees
90 heavy rope singles

Finish with 1000m row

Gonna Sweat

WOD:
Tabata
-8 rounds of each exercise 20 sec of work with 10 sec rest.
-total reps counted

Box jump 20-24"
Sandbag cleans
Heavy rope double unders
Db burpees 20-15-12#