WOD 190610

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 100 SUs

  • 10 Walkouts

  • 10 Scapular Pull-Ups

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

  • 5 Waiter Squats (each side)

2. Skill 1

<25:00 total>

Back Squat

On the 2:00 x 6 Sets:

  • On the 0:00... 3 Reps @ 79%

  • On the 2:00... 1 Rep @ 89%

  • On the 4:00... 3 Reps @ 82%

  • On the 6:00... 1 Rep @ 92%

  • On the 8:00... 3 Reps @ 85%

  • On the 10:00... 1 Rep @ 95%

3. Skill 2

<5:00 total>

Front Rack Reverse Lunges

2 Sets, Rest 2:00 between sets:

  • 12 reps @ 52%FS1RM

4. WOD

<20:00 total>

“Eighteen Wheeler”

AMRAP 18:

  • 18/12 Calorie Bike [23/17 Row, 21/15 Ski]

  • 15 WB shots (9/6)

  • 12 Alt DB Snatches (22.5/15)

  • 9 T2B

CONDITIONING WOD

A.

<25:00 total>

  • Mobi-Quick

Then E2MOM 18 (3 rounds):

  • Station 1 – 10 Barbell Hip Thrusts @ 21X1

  • Station 2 – 30 Band Pull-Aparts @ 1010

  • Station 3 – 1:00 L-Sit between boxes (accumulated time)

B.

<25:00 total>

For time (TC=20:00):

  • 36 KB Swings (24/16)

  • 36 Push-Ups

  • 24 KB Swings (24/16)

  • 24 Push-Ups

  • 12 KB Swings (24/16)

  • 12 Push-Ups

C.

<15:00 total>

EMOM 9:

  • :30 Hollow Hold

  • 2 rope climbs

  • :30 HS Hold