Paramus 9/5/17

GUERRILLA CROSSFIT

Strength Training
Weighted push-ups or push-ups
3 x max reps
*Max unweighted push-ups until burn out immediately after each weighted set.
**Scale: Push-ups to knee or bar push-ups until burn out

Workout of the Day
As many reps as possible in 11 minutes:
1 Power snatch 135#/95#
10 Double unders/20 singles
2 Power snatches
20 Double unders/40 singles
3 Power snatches
30 Double unders/60 singles
4 Power snatches
40 Double unders/80 singles
and so on…

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
‘Tabata’
Wallballs
500m Row (4 minutes to complete)
Box jumps
500m Row (4 minutes to complete)
Ring rows
500m Row (4 minutes to complete)
Push-ups
500m Row (4 minutes to complete)

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