WOD 190814 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Glute Bridges

  • 1:00 Good Mornings

  • 20 cal Row

  • 15 Med Ball Deadlifts

  • 10 Med Ball Strict Presses

  • 5 Walkouts

  • 15 Med Ball Front Squats

  • 10 Med Ball Push Presses

  • 5 Walkouts

  • 20 cal Row

2. Skill

<total 15:00>

Deadlift

  • Heavy Set of 4

3. WOD

<total 10:00>

“Optimus Prime”

AMRAP 7:

  • WB shots (9/6)

*Every 1:00:

  • 5 Deadlifts (102/70)

*Notes:

1. The workout starts on the WB shots.

2. Choose a weight on the deadlift that you can go unbroken with.

3. Choose a wallball weight you can get 12+ unbroken reps each round.

4. After the first round, shoot for 1-2 sets per minute.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 5:00 Rowing Tips for Improved Efficiency

  • 10 Hamstring + Thoracic Stretch (each side)

Then:

  • 15 Face Pulls

  • 3 Lunge Matrix (5 steps per leg to each position - forward, lateral, reverse, bowler)

  • 20 KB Windmills (10 per side)

2. WOD

(total 35:00)

E2MOM 30 (5 Rounds):

  • 400/300m Row

  • 20m Farmer's Carry DB Lunges (17.5/12.5)

  • 21/15 Cal Ski Erg