WOD 190617 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

1 Round:

  • 200m Run

  • 10 Walkouts

  • 10 Scapular Pull-Ups

  • 10 Good Mornings

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

  • 5 Waiter Squats (each side)

Then:

  • Hang Squat Snatch practice

2. WOD

<15:00 total>

“High Heels”

AMRAP 9:

  • 10 Hang Squat Snatches (35/25)

  • 30 DUs / 45 SUs

3. Skill

<15:00 total>

Back Squat

EMOM 9, every set = 1 Pausing Back Squat (:02 pause at bottom) + 1 Back Squat:

  • Sets #1+2+3 - 60%

  • Sets #4+5+6 - 66%

  • Sets #7+8+9 - 72%

4. Gymnastics Conditioning

<10:00 total>

For Time, (TC=5:00):

  • 50 Strict Pull-Ups*

*Every break, complete 5 Strict Ring Dips!

CONDITIONING WOD

A.

<20:00 total>

  • Mobi-Quick

Then:

  • 10 Wall Slides @ 3131

  • 10 Russian Baby Makers

  • 10 Dead Bugs

  • 10 Death March

  • 10 Single-Leg Jumps

B.

<20:00 total>

E2MOM 16 (4 rounds):

  • Station 1 – 8 Split-Stance DB Romanian Deadlifts (each leg) @ 4011

  • Station 2 – 12-15 Barbell Roll-Outs

C.

<10:00 total>

AMRAP 7:

  • 14 KB Swings (24/16)

  • 14 V-Ups