WOD 190618 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Row, 20 Good Mornings

  • 200m Run, 10 Suitcase Deadlifts (each side)

  • 200m Row, 10 Barbell Rollouts

  • 200m Run, 10 Stiff-Legged Deadlifts

2. Skill

<15:00 total>

Deficit Deadlifts

  • 6 Sets of 2 (deficit = -3"), start from 50% and build to 65-70%*

*No touch and go!

3. WOD

<20:00 total>

“The Good Life”

3RFT (TC=15:00):

  • 500m Row

  • 12 Burpees

  • 21 Box Jumps (24″/20″)

4. Odd-Object Conditioning

<15:00 total>

3 Rounds Not for Time, rest 2:00 between rounds:

  • 100m Farmer’s Carry

  • 200m Front Rack Carry

CONDITIONING WOD

A.

<15:00 total>

  • 1:30 Couch Stretch (per side)

  • 1:30 Ankle Dorsiflexion (per side)

  • 5 Wall Squats @ 3311

Then 2 rounds:

  • :30 Banded Palloff Hold (Left)

  • :30 Banded Palloff Hold (Right)

  • :30 Banded Lateral Monster Walk (Left)

  • :30 Banded Lateral Monster Walk (Right)

  • :30 Donkey Kicks

  • :30 Mountain Climbers

B.

<25:00 total>

3 rounds:

  • 8-10 DB Front Squats @ 30X1

  • 1:00 Rest

  • 10-12 Supine Ring Rows @ 2111

  • 1:00 Rest

  • :30-:45 Nose-to-Wall Handstand Holds

  • 1:00 Rest

C.

<20:00 total>

5RFT (TC=20:00):

  • 10 KB Deadlifts (20/12)^2

  • 10 KB Goblet Squats (20/12)

  • 10 Alternating Reverse KB Lunges with Goblet Hold (20/12)