WOD: Wednesday, March 7th, 2018 (Burpee Day 32)

Warm-up: Group Dynamic

  • Rig Squats + Hold  – 10 Slow Reps + 1 Minute Hold
  • Tempo Lunge Steps – 10 Reps per side (:03 tempo)
  • Pigeon Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • Calories on Row/Bike (10/8)
  • 5 Burpees
  • 3 Squat Cleans (ascending weights)

 

Workout: “Chipper” For Time 

  • 50 Switches
  • 25 Hand Release Push ups
  • 5 Squat Cleans (185/115)

 

  • 40 Switches
  • 20 Hand Release Push ups
  • 4 Squat Cleans (185/115)

 

  • 30 Switches
  • 15 Hand Release Push ups
  • 3 Squat Cleans (185/115)

 

  • 20 Switches
  • 10 Hand Release
  • 2 Squat Cleans (185/115)

 

  • 10 Switches
  • 5 Hand Release Push ups
  • 1 Squat Clean (185/115)

*If you go light on the squat cleans they double in reps (10-8-6-4-2)

 

Skill: Hand Stand Push ups

  • If you have HSPU work on linking multiple reps, if you don’t have hspu work on scaling options (piked off of a box)

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 30 Flutter Kicks

Today's WOD

WOD: Sunday, September 23rd, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)
Posted in | Comments Off on WOD: Sunday, September 23rd, 2018
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates