WOD 190926 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 2:00 Pike Stretch

  • 2:00 Wrist Stretches

  • 1:00 Handstand Hold

2 Rounds:

  • 0:30 Hollow Rocks

    0:30 Hollow Hold

  • 0:30 Supermans

  • 0:30 Superman Hold

2. Gymnastics Conditioning

<total 10:00 including set up>

In a 5:00 Window:

  • 20 Strict Handstand Push-ups

  • 40 DB Power Snatches (22.5/15)

In Time Remaining:

  • Max Strict Handstand Push-ups

Note:

1. Modify: Reduce First Set Reps, Double Dumbbell Strict Press, Strict Handstand Push-ups with Feet on Box.

3. WOD

<total 35:00 including set up>

“Sleeping Bag”

4RFT (TC=30:00):

  • 10 Strict Pull-ups

  • 200m Run

  • 30 AbMat Sit-ups

  • 200m WB Run (9/6)

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlifts

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 15:00)

EMOM 12:

  • 10 Rower pike-ups

  • 20 Supermans

  • 0:30 Hollow Hold

3. WOD

(total 15:00)

AMRAP 10:

  • 5 DB Man-Makers (15/10)

  • 10 Alternating DB Cossack Squats (15/10)