WOD 190710 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

1 Round:

  • 200m Run

  • 5 Wall Squats

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

  • 200m Run

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill

<total 20:00>

Barbell Cycling - Snatch

On the 2:30 x 5 Sets:

  • 3-Position Power Snatch

  • 3-Position Squat Snatch

*Barbell - 55% of 1RM Snatch

**Positions=Pocket/Knee/Floor

3. WOD

<total 30:00>

“Leg Work”

On the 4:00 x 5 Rounds:

  • 9 Box Jump Overs (30"/24")

  • 15 Dumbbell Front Squats

  • 15/12 Calorie Assault Bike*

*Dumbbell - 22.5/15

**Row/Ski: same cals

CONDITIONING WOD

1. Warm-Up

<total 15:00>

EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20 Meter Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

<total 10:00>

  • DU Practice

3. WOD

<total 35:00>

EMOM 30 (6 Rounds):

  • 10/7 Cal Assault Bike

  • 10 Burpees

  • 5 Strict Pull-Ups

  • 10 Alt Reverse DB Lunges (15/10 ^2)

  • 5 Strict HSPU / Strict DB Shoulder Press (15/10 ^2)