WOD 190911 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Front Rack Stretch per side

  • 1:00 Pike Stretch

  • 2:00 Wrist Stretches

1 Round:

  • 10 Walkouts

  • 20 Glute Bridge

  • 30 Air Squats

  • 400m Run

  • 500m Row

2. Skill

<total 15:00>

Hang Power Clean

On the 1:00 x 8:00:

  • 2 Reps

Notes:

1. Knee level.

2. From 50%, up to 65%.

3. WOD

<total 30:00>

“Fish Out Of Water”

1RFT (TC=25:00):

  • 2k Row

  • 10 Rounds of “Chief” (61/43)

Notes:

  1. Weights: can do unbroken 3 power cleans for 10 sets.

  2. 1 Round of “Chief”:

    3 Power Cleans

    6 Push-ups

    9 Air Squats

CONDITIONING WOD

1. Warm-Up

(total 25:00)

  • 4:00 Calf & Hamstring Mobility

  • 200m Row (at low effort)

  • 4:00 Hip Flexor & Quad Mobility

  • 200m Row (at low effort)

  • 4:00 Lat & Scapular Mobility

  • 200n Row (at your 5k pace)

2. WOD

(total 35:00)

For Time:

  • 5k Row