WOD 190708 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

Buy-In:

  • 400m Run

2 Rounds:

  • 5 Wall Squats

  • 5 Walkouts

  • 5 Warrior Squats (each side)

  • 1 Round of Cindy

Cash-Out:

  • 200m Run

2. Skill

<20:00 total>

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*0.6 (Same weight for all squats)

3. WOD

<30:00 total>

“Fish Out of Water”

For Time, (TC=25:00):

  • 2K Row

Directly into 10 Rounds:

  • 3 Power Cleans*

  • 6 Pushups

  • 9 Air Squats

*Barbell - unbroken 3 for all 10 rounds

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 1:00 Pronated Hang

  • 12:00 Mobility for Hip Hinge Day

  • 1:00 Supinated Hang

2. Skills & Strength

<total 15:00>

3 Rounds:

  • 8 KB Sumo Deadlift @ 21X1 (^2)

  • 0:30 Rest

  • 4 Strict Pull-Up @ 21X0

  • 0:30 Rest

  • 0:45 Front-Leaning Rest on Rings

  • 0:30 Rest

3. WOD

<total 20:00>

3 Rounds For Times:

  • 20/15 Cal Assault Bike

  • 30m KB Walking Lunges with Farmer’s Hold (16/10 ^2)

  • 2:00 Rest