WOD 190912 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 10 Glute Bridges

  • 10 Good Mornings

  • 10 Walkouts

2 Rounds:

  • 0:30 Hollow Rocks

  • 0:30 Hollow Hold

  • 0:30 Supermen

  • 0:30 Superman Hold

2 Skill

<total 20:00>

Deadlift Stamina

4 Sets:

  • 15 Unbroken Deadlifts @ 53% 1RM

3. WOD

<total 25:00>

“Three Stooges”

1RFT (TC=20:00):

  • 30/21 Calorie Row

  • 30 Box Jump Overs

  • 30 Power Snatches (20/15)

  • 5 Rope Climbs

  • 30 DB Power Snatches (17.5/12.5)

  • 30 Box Jump Overs

  • 30/21 Calorie Row

Notes:

1. Try to keep same pace or even faster in second part of workout.

2. All-in on last row.

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • Full Body CARs Routine

Then:

  • 1:00 Nose-to-Wall HS Hold

  • 1:00 Inch Worm

  • 10 Russian Baby-Makers

  • 10 Burpee Broad Jumps

2. Skills & Strength

(total 20:00)

EMOM 15 (3 Rounds):

  • 8 Supine Ring Rows @ 2111

  • 0:40 Side Plank (Left)

  • 0:40 Side Plank (Right)

  • 15 Reverse Snow Angels (slow & controlled)

  • 0:45 Hollow Rocks

3. WOD

(total 20:00)

For Time:

  • 15/10 Cal Assault Bike

  • 30 KB Swings (20/12)

  • 40-V-Ups

  • 50 Jumping Lunges

  • 40 V-Ups

  • 30 KB Swings (20/12)

  • 15/10 Cal Assault Bike