Daily WODs

1.9.13

Strength:

farmer’s walk

Skill:

hollow rock positioning

Met Con:

20 minute AMRAP:

15 deadlifts

15 shoulder press

15 hollow rocks

1 50m shuttle run

1.8.13

Strength:

Press – 3, 3, 3

Skill:

pull up

Met con:

10 minute AMRAP :

10 Box Jumps

10 Pull Ups

1.7.13

Strength:

Back Squat – 5,5,5

Skill:

Jump Rope

Met con:  

3 rounds:

5 Dumbbell Clean & Jerks

15 Burpees

30 Double Unders

WOD

5 rounds:

30 double unders

25 situps

20 pushups

15 squats

10 box jumps

5 pullups

NOVA Strength and Conditioning

Welcome to NOVA CrossFit!