WOD 190905 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Glute Bridges

  • 1:00 Good Mornings

2 Rounds:

  • 100 SUs

  • 15 MB Deadlifts

  • 10 MB Strict Presses

  • 10 Walkouts

2. Skill

<total 20:00>

Deadlift Stamina

4 Sets:

  • 15 Unbroken Deadlifts @ 50% 1RM

Notes:

1. 50% of your 1RM deadlift.

2. Rest as little as possible between sets.

3. WOD

<total 20:00>

“Heavy Metal”

AMRAP 12:

  • 10 Strict Presses (43/30)

  • 25 DUs

  • 10 Strict Pull-ups

  • 25 DUs

Notes:

1. Scaled: 25 DUs = 40 SUs

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