WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Sand Bag Ground to Shoulder-10L/10R-80#/50#
Leg Levers-20 Unbroken
Sled Push-140ft(70/70)

x5 Rounds:
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Body Parts:

Barbell Strict Press-3-6reps
Double or Single Rope Climb-3

x4 Sets:
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Conditioning:

"Morrison"

Wall Ball 20#/14#
Box Jump 24"/20"
Swing(A)-53#-M/35#-W

50-40-30-20-10 Reps of Each AFAP:
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Flex Friday!!

CrossFit Seguin Ladies taking a quick break during Open Gym to Flex!!

WOD

Back Squat:
75%x6-8reps (4sets)
Drop Set: 55%-60% x Max Reps (1set)
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Overhead Lunge-10(5L/5R-Alt) 115#-M/85#-W)
T2B-12

AMRAP 12min:
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Core Work at CrossFit Seguin!

Working some Core Strength during Open Gym at CrossFit Seguin. #bodyweightgainz #crossfitseguin #corestrength #lsit

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 24, 2015 at 6:12pm PDT

WOD

Bench Press-3-6reps @3-6reps
Weighted Pull Ups-8-12reps AHAP

x6 Rounds NFT:
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Ring Dips-Sub Max (10+ Reps)
Hanging Leg Raise-10

x3 Sets:
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Gainz Day!

WOD

Barbell Complex: @70% of Push Press-1RM

Power Clean-1
Front Squat-2
Push Press-3

EMOM-10min:
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Double Unders-40
HSPU-8
Power Clean-6(185#-165#-M/125#-115#-W)

AMRAP-15min:
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