WOD 190709 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<15:00 total>

Alternating OTM x 8:

  • Odd min: 200m Row

  • Even min:

  1. 16 Banded Good Mornings

  2. 14 AbMat Sit-Ups

  3. 6 Suitcase Deadlifts (per side)

  4. 8 Scapular Pull-Ups

2. Skill

<25:00 total>

Romanian Deadlift

On the 2:00 x 5 Sets:

  • 5 Tempo Romanian Deadlifts*

  • Handstand Practice

*No more than 40% of DL

3. WOD

<20:00 total>

“Sugar Daddy”

For Time, (TC=15:00):

  • 21 Deadlifts, 400m Run

  • 15 Deadlifts, 400m Run

  • 9 Deadlifts, 400m Run

Barbell - 102/70

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 10 Wall Slides @ 3030

  • 3 Lunge Matrix (3 steps per leg to each position - forward, lateral, reverse, bowler)

Then EMOM 6 (2 Rounds):

  • 5 Paloff Side Steps (left side) *

  • 5 Paloff Side Steps (right side) *

  • 0:30 Plank Shoulder Taps

* Each rep is 3 steps out then back in & totally under control

2. Skills & Strength

<total 25:00>

E2MOM 24 (3 Rounds):

  • 8 KB Shoulder Press (left) @ 2111

  • 8 KB Shoulder Press (right) @ 2111

  • 20 Reverse Snow Angels (slow & controlled)

  • 50m KB Farmer’s Carry

3. WOD

<total 20:00>

EMOM 15 For Max Reps (3 Rounds):

  • DB Box Step-Overs (15/10)

  • Strict HSPU

  • Push-Ups

  • Strict Pull-Ups

  • Rest