CrossFit Milo - Traning for Tucson, AZ

Milo will be closed to regular classes today for coaches training. Your challenge... should you choose to accept it... is to hike Tumamoc Hill. For every selfie posted with you and another Miloan we will put you in a drawing for a free months membership. Go early and wear your Milo shirt to be recognized!! PM Kare with any questions

CORE 3 Rounds 10 Paralette Pass thru's 20 sec Enterprise 20 sec R plank 20 sec L plank WOD For Time 500 meter row 40 DU's 30 KB Swings 20 V-ups 10 Pull ups -2 min rest- 10 pull ups 20 V-ups 30 KB Swings 40 DU's 500 meter row Rx 35 / 53 Rx+ 53 / 70, C2B pull ups

CORE AMRAP 10 min 30 sec Enterprise 20 Oblique band twists (each side) 10 Side Toe Taps 20 sec R plank 20 sec L plank   WOD Granite Games Prep 5 Rounds (15 min time cap) 4 DB Hang Squat cleans 8 DB S2O 12 DB alternating reverse lunges Rx 35 / 50 M 20 / 35 [caption id="attachment_1017" align="alignnone" width="300"] COME PRACTICE FOR THE THROWDOWN[/caption]

WOD 4 Rounds 4 min easy row 70% sprint 5 strokes every minute -30 sec rest- 4 min TABATA 1 min DB Snatch 1 min V-ups 1 min KB SDHP 1 min plank up and downs -30 sec rest- Rx 35 / 50 (DB), 53 / 70 (KB) M 20 / 35 (DB), 35 / 53 (KB)

EMOM 12 min 1 min DU's 1 min Negative / Strict / or weighted Pull ups 1 min 30 sec hollow hold / 30 sec Superman WOD 5 Rounds AMRAP 2 min 10 Wall Balls 5 Burpee Box Jump Overs -1 min rest- Rx 14# / 20#, 9' / 10', 20" / 24" Rx+ 10' / 11', must jump over box M 14# / 20#, 8' / 9' Start over each round, score is least amount or rounds and reps

  Assessment 2 min max air squats Snatch Pulls 6 X 3 Position Snatch Pull (High Hang, Hang, Ground) Building sets Strength Power Snatch 3 x 3 3 x 2 3 x1 Building sets to @ 85-95%