WOD 191007 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00 including set up>

  • 1:00 Ankle Stretch per side

  • 1:30 Thoracic Opener

  • 1:00 Shoulder to Floor per side

  • 100 SUs

3 Rounds:

  • 100 Meter Run

  • 10 PVC Pass Throughs

  • 10 PVC Overhead Squats

2. Capacity Builder

<total 20:00 including set up>

E4MOM 16:

  • 60 Unbroken DUs

  • 40% Unbroken Ring Muscle-Ups

Notes:

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

2. Modify: 120 SUs, BMU, C2B, Pull-up.

3. WOD

<total 20:00 including set up>

“Snake Bite”

21-15-9:

  • Squat Snatch (43/30)

  • C2B Pull-ups

After completion, until 12:00:

  • Build to a Heavy Single Snatch

Notes:

1. With whatever time remains in the 12:00 window, build to a heavy single snatch (power or squat).

2. If you're not done by the 9:00 mark, time cap yourself on “Snake Bite” and move to the Heavy Snatch.

3. Choose a light weight for the barbell/chest to bar pull-up number or variation that you could complete the opening set of 21 in 1-2 sets when fresh.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

2 Rounds of 0:30 of each movement:

  1. Banded Palloff Hold

  2. Banded Lateral Monster Walk

  3. Banded Squats

  4. Side Plank Hold

  5. Russian Step-Ups

2. Skills & Strength

(total 25:00)

E2MOM 18 (3 Rounds):

  1. 8 Double KB Front Squat @ 31X1

  2. 20 Banded Hamstring Curls @ 20X0

  3. 16 Single-Arm DB Row @ 2111 (8 each arm)

3. WOD

(total 20:00)

3 Rounds For Time:

  • 20 Wall Ball Shots (9/6)

  • 15 KB Swings (20/16)

  • 10 Box Jumps (24/20)