WOD 191003 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Ankle Stretch per side

  • 1:00 Pigeon Stretch per side

  • 1:00 Puppy Pose

1 Round:

  • 15 AbMat Sit-ups

  • 12 Calorie Machine

  • 9 Air Squats

  • 6 Walkouts

  • 50 SUs

2. Capacity Builder

<total 20:00 including set up>

E4MOM 16:

40 Unbroken DUs

40% Unbroken Ring Muscle-Ups

Notes:

1. For example, if you trip at 20 DUs, start over at 0.

2. Modify: 80 SUs, BMUs, C2Bs, Pull-ups.

3. WOD

<total 25:00 including set up>

“Double Dare”

On the 4:00 x 5 Rounds:

  • 28/20 Calorie Assault Bike

  • 50 DUs

  • 5 Deadlifts (84/61)

Notes:

1. Pace machine so you can go big on DUs.

2. After cardio part, still try to go unbroken on DLs.

3. Modify: 100 SUs, 500m Row/Ski.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • Thoracic Opener

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 10 reps each)

Then 2 Rounds:

  • 6 Turkish Get-Up (3 each side)

  • 15 Ab-Mat Sit-ups

2. Skills & Strength

(total 25:00)

E2MOM 18 (3 Rounds):

  • 6 Alt DB Bench Press @ 30X1 *

  • 0:45 Side Plank (each side)

  • 6 Strict Pull-Ups @ 2111

3. WOD

(total 15:00)

E6MOM 12 (2 Rounds):

  • 500m Row

  • 20 Alt Single-Arm Dumbbell Snatches (15/10)

  • 20 Push-Ups