WOD 190613

CROSSFIT WOD

1. Warm Up + Mobility

<30:00 total>

21-18-15-12-9:

  • Two Machines (Calories)

After each round:

  • 5 Push-Ups

  • 10 AbMat Sit-Ups

  • 15 Air Squats

2. WOD

<30:00 total>

“Bowflex”

5 Rounds On The 5:00

  • 10 Strict Pull-ups

  • 15 Single-Arm DB Rows (each side) (22.5/15)

  • 10 – 8 – 6 – 4 – 2 Deadlifts*

*Men: 60/70/80/90/100 — Women: 30/40/50/60/70

CONDITIONING WOD

A.

<25:00 total>

  • Shoulder Pass-Throughs & Yoga L-Hand Stand Holds

Then, every 1:30 for 18:00 (3 rounds):

  • Station 1 – 8 DB Shoulder Presses (right) @ 2111

  • Station 2 – 8 DB Shoulder Press Presses @ 2111

  • Station 3 – 8-10 Single-Arm DB Rows (Left) @ 2111

  • Station 4 – 8-10 Single-Arm DB Rows (Right) @ 2111

B.

<15:00 total>

AMRAP 8:

  • 20 Jumping Lunges

  • 15 KB Swings (24/16)

  • 10 Push-Ups

C.

<15:00 total>

EMOM 10:

  • :30 D-Ball Hold

  • :30 HS Hold