CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

GYMNAST JACKED

SWOD

Bench Press 3,3,3,3 (65,70,75,80%)

Deadlift 3,3,3,3 (65,70,75,80%)


WOD

15 Minute Time Cap:

RX'D

10 rounds for time:

10 Ring Push Ups

10 Ring Rows (Feet elevated on box same height as rings)

INTERMEDIATE

10 rounds for time:

7 Push Ups

7 Ring Rows (Rings at waist height)

BEGINNER

10 rounds for time:

5 Knee Push Ups

5 Ring Rows (Rings at arm pit height)


Comments  

 
#2 RE: GYMNAST JACKEDshco0502 2018-08-15 19:59
Swod: up to 108/243
Wod: 7 + 10 pu rx
 
 
#1 RE: GYMNAST JACKEDjason 2018-08-15 19:26
SWOD
Bench - 175,185,200,215
Deadlift - 325,350,375,400

WOD
11:49

I used the higher rings and 30" box. Next time try and use the lower rings with a 24" box. Either way push ups were pretty easy...those ring rows got really rough.
 

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