WOD 190815 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

1 Round:

  • 300m Run

  • 10 Wall Squats

  • 10 Spiderman + Reach (each side)

  • 10 Cossack Squats (each side)

  • 10 Warrior Squats (each side)

Then:

  • Wrist Stretches

  • Thoracic Opener

2. Skill

<total 15:00>

Barbell Complex

Build to a Heavy Complex:

  • 1 Power Snatch

  • 1 OHS

  • 1 Squat Snatch

3. WOD

<total 30:00>

“Team Tosh Splash”

3 Rounds with a Partner:

  • 250m Row

  • 500m Row

  • 750m Row

*Notes:

1. Each athlete does each interval.

2. Rest while your partner works.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 1:00 Couch Stretch (each side)

  • 1:00 Hip CARs (each side) *

  • 1:00 Ankle CARs (each side) *

Then E1:30MOM 9 (2 Rounds):

  • 0:30 Skydiver Hold + 0:30 Hollow Hold

  • 0:30 per side Paloff Hold Squats

  • 1:00 Static Hang (1st round pronated, 2nd round supinated)

2. Skills & Strength

(total 20:00)

3 Rounds:

  • 6 KB Front Squat @ 32X1

  • 1:00 Rest

  • 20 Prone Banded Hamstring Curls 2111

  • 1:00 Rest

  • 12 Hollow Body Roll to Superman (6 rolls each way)

  • 1:00 Rest

3. WOD

(total 20:00)

3 RFT:

  • 12 Pull-Ups

  • 24 WB Shots (9/6)

  • 36 Mountain Climbers