WOD 190831 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Pigeon Stretch per side

  • 1: 00 Puppy Pose

  • 1:00 Kneeling Split

2 Rounds:

  • 200m Run

  • 15 Calorie Machine

  • 10 Glute Bridges

  • 5 Walkouts

2. Skill

<total 15:00>

Double Dumbbells Complex

On the 1:30 x 5 Sets:

  • 1 Double DB Power Clean

  • 1 Double DB Front Squat

  • 1 Double DB Push Jerk

*Build to a Heavy Complex for the day

3. WOD

<total 35:00>

“Runaway Train”

1RFT (TC=30:00):

3 Rounds:

  • 400m Run

  • 25/18 Calorie Machine

Then:

  • 15 Double DBs Clean and Jerks (15/7.5)

  • 12 Double DBs Clean and Jerks (17.5/10)

  • 9 Double DBs Clean and Jerks (20/12.5)

  • 6 Double DBs Clean and Jerks (22.55/15)

  • 3 Double DBs Clean and Jerks (25/17.5)

Notes:

1. Prepared all the DBs while skill part to save time.