Paramus 10/31/17

GUERRILLA CROSSFIT

Workout of the Day
Every 3 minutes for 15 minutes:
3 Guerrilla complex
300m Run
——————
Then (at 15:00 mark)
60 Snatch deadlifts (same weight as complex)
60 Burpees

*Guerrilla complex:
1 Snatch deadlift
1 Hang power snatch
1 Overhead squat
1 Snatch balance or snatch press
**Choose a weight you can maintain good mechanics for 3 reps

Post results to Wodify.


 

GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 4 minutes, rotate through:
Bike
Plank

Rest 1 minute

4 Minutes:
Max Bombers
(Ball slam, burpee, box step-ups w/ball)

Rest 1 minute

Every minute on the minute for 4 minutes, rotate through:
Row
V-ups

Rest 1 minute.
Repeat.

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