WOD 190808 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • Stretch on your own and prepare for the WOD

2. WOD

<total 35:00>

“Runny Nose”

2RFT (3p teams | TC=30:00):*

  • 75 Back Squats (61/43)

  • 400m Team WB Run

  • 75 Bench Presses (52/39)

  • 400m Team WB Run

  • 75 Hang Power Cleans (43/30)

  • 400m Team WB Run

*Note:

1. 10kg WB for a team.

2. Only 1 person works at the time.

3. Mobility

<total 15:00>

  • 15:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Scapular Pull-Ups

  • Fighter's 4 Circuit (Y’s, T’s, W’s & L's - 5 reps each)

Then 2 Rounds:

  • 0:30 Assualt Bike

  • 0:30 Rest

  • 50m Waiter & Farmer Carry (25 Meter/side)

  • 0:30 Rest

2. Skills & Strength

(total 20:00)

E1:30MOM 18 (3 Rounds):

  • 8 Strict Pull-Ups @ 21X0

  • 8 Push-Ups @ 2111

  • 0:45 HS Hold

  • 0:45 L-Sit / L-Sit progression (accumulated time)

3. WOD

(total 25:00)

2 Rounds For Max Reps/Cals:

  • 3:00 Assault Bike

  • 2:00 Alt Single-Arm DB Snatches (15/10)

  • 3:00 Rowing

  • 2:00 Stationary Dips