WOD 190908 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

3 rounds:

A: 300m run

B. Alt:

  1. 5 Spider-Man + Reach (each side)

  2. 10 Walkouts

  3. 10 HS shoulder taps

2. Skill

<total 15:00>

Tempo DB S2OH

Every 1:30 for 9:00 (6 sets):

  • 8 Tempo DB S2OH @31X1

Notes:

  1. Use the same weight for every round. Choose a weight that you can do 8 reps of strict shoulder press.

  2. Each round, first start with shoulder presses. If SP fails, switch to push presses. If PP fails, switch to push jerk.

3. WOD

<total 30:00>

“Wallpaper”

5RFT (TC=25:00):

  • 21/15 cal Bike

  • 15 WB shots (9/6)

  • 9 Double DB Strict Press (15/10)

Notes:

  1. Alternates: 400m Row/Ski.