WOD 190924 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Trap Smash per side

  • 1:00 Pec Smash per side

  • 2:00 Handstand Hold

2 Rounds:

  • 50 SUs

  • 10 Walkouts

  • 0:30 Plank

  • 1:00 Row

2. WOD

<total 35:00 including set up>

“Fuller Circle”

For Time (TC=30:00):

  • 50/35 Calorie Assault Bike

  • 125 DUs

  • 2k Row

  • 125 DUs

  • 50/35 Calorie Assault Bike

Notes:

1. While we do want to get uncomfortable on bike, this should be a threshold pace that you can sustain throughout.

2. Jump Rope: The goal is to maintain a similar rep scheme from the first set to the second set.

3. Modify: Bike = 800m Run, 125 DUs = 250 SUs.

3. Midline

<total 10:00 including set up>

Not For Time:

  • Accumulate 75 Hollow Rocks

CONDITIONING WOD

1. Warm-Up

(total 15:00)

2 Rounds of 0:30 each side, rest as little as possible between movements:*

  • Banded Palloff Hold

  • Banded Lateral Monster Walk

  • Banded Squats

  • Side Plank Hold

  • Assault Bike

2. Skills & Strength

(total 20:00)

E2MOM 16 (8 Rounds):

  • 3 KB Front Squat @ 32X1 (^2 KB in Front Rack Position)

Note:

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

3. WOD

(total 25:00)

E8MOM 16 (2 Rounds) for times:

  • 15/10 Cal Row

  • 15 KB Goblet Squats (20/16)

  • 10 Burpees

  • 15/10 Cal Row