WOD 190612

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

  • 50-100 SUs

3 Rounds:

  • 8 Cossack Squats

  • 15 Hollow Rocks

  • 8 Wall Squats

  • 15 Superman

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill

<15:00 total>

Strict HSPU

10 Sets for Time:

  • 40% of Max Strict HSPU

3. WOD

<35:00 total>

“Slap Happy”

Part #1

In a 5:00 Window:

  • Buy in: 100 DUs/150 SUs

  • In the time remaining, AMRAP:

    • 12 OHS (35/25)

    • 4 Burpee Box Jump-Overs (24"/20")

Rest 5:00

Part #2

In a 5:00 Window:

  • Buy in: 100 DUs/150 SUs

  • In the time remaining, AMRAP:

    • 8 OHS (40/30)

    • 4 Burpee Box Jump-Overs (24"/20")

Rest 5:00

Part #3

In a 5:00 Window:

  • Buy in: 100 DUs/150 SUs

  • In the time remaining, AMRAP:

    • 4 OHS (45/35)

    • 4 Burpee Box Jump-Overs (24"/20")

CONDITIONING WOD

A.

<25:00 total>

  • Good Mornings, Warrior-, Prison- and Cossack Squats

Then, EMOM 15 (5 rounds):

  • Minute 1 – 6 Goblet Squats @ 32X1

  • Minute 2 – 10 Hanging WB Curls @ 3011

  • Minute 3 – :40 Hollow Rock or Hold

B.

<20:00 total>

E5MOM 15 (3 rounds) for times:

  • 500m Row

  • 30 Air Squats

C.

<10:00 total>

EMOM 6:

  • 15 Ab-Mat Sit-Ups

  • 15 Supermans

  • :30 L-Hang