WOD 190704 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

  • Stretch on your own to prepare for the WOD

2. WOD

<20:00 total>

“Shrute Farms”

AMRAP 14:

  • 100m Farmers Carry (15/10)*

  • 30 AbMat Sit-ups

  • 100m Farmers Carry (15/10)*

  • 15 Deadlifts (61/43)

*2 DBs or 2 KBs

3. Mobility

<20:00 total>

  • 20:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • Thoracic Opener

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 10 reps each)

Then 2 Rounds:Then 2 Rounds:

  • 6 Turkish Get-Up (3 each side)

  • 15 Ab-Mat Sit-up

2. Skills & Strength

<total 20:00>

E2MOM 18 (3 Rounds):

  • 6 Alt DB Bench Press @ 30X1 *

  • 0:45 Side Plank (each side)

  • 6 Strict Pull-Ups @ 2111

3. WOD

<total 20:00>

E6MOM 18 (3 Rounds):

  • 500m Row

  • 20 Alt Single-Arm Dumbbell Snatches (15/10)

  • 30/20 Push-Ups