WOD 190722 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 500m Run

2 Rounds:

  • 5 Wall Squats

  • 5 Warrior Squats (each side)

  • 5 Walkouts

  • 1 Round of Strict Cindy

2. Skill

<total 20:00>

Stamina Squats

Alt On the 1:00 x 6 Sets:

  • Odd Minutes - 3 Front Squats

  • Even Minutes - 6 Back Squats

*1-Rep Max Back Squat*0.9*0.66. Same weight for all squats.

3. WOD

<total 20:00>

“Tailspin”

AMRAP 14:

  • 15 Thrusters

  • 30 Double-Unders

  • 15 CTB Pull-Ups

  • 30 Double-Unders

*Barbell - 43/30

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 10 Scapular Push-Ups

  • 10 Plank Toe Taps

Then 2 Rounds:

  • 0:30 Assault Bike

  • 0:30 Rest

  • 6 Turkish Get-Ups (3 each side)

  • 1:00 Rest

2. Skills & Strength

<total 25:00>

E2MOM 18 (3 Rounds):

  • 10 Unsupported Seated DB Press @ 21X1

  • 10 Supinated-Grip Bent-Over DB Row @ 21X0

  • 100 Meter Suitcase Carry (50m each side)

3. WOD

<total 20:00>

3 Rounds For Max Reps/Cal:

  • 1:00 Assault Bike

  • 0:15 Rest

  • 1:00 Push-Ups

  • 0:15 Rest

  • 1:00 Rowing

  • 1:30 Rest