WOD: Saturday, September 15th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Thursday, January 17th, 2019

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 4 RoundsĀ 

  • Run the Stairs
  • 3 Devils Presses (ascending weights)
  • :15s Hollow Hold

 

Workout: AMRAP Repeats (:90s rest b/w each)

AMRAP 9 Minutes

  • 300 Meter Row OR 400 Meter Run
  • 12 Devils Presses (35/25)(24k/16k)
  • 3 Rope Climbs

AMRAP 7 Minutes

  • 250 Meter Row OR 300 Meter Run
  • 8 Devils Presses (35/25)(24k/16k)
  • 2 Rope Climbs

AMRAP 5 Minutes

  • 150 Meter Row OR 200 Meter Run
  • 4 Devils Presses (35/25)(24k/16k)
  • 1 Rope Climb

*CRX= Devils Press (50/35)(2k/24k)

*Rope Climb Modification/Scale= 2:1 Rope Ascents OR Strict Pull ups

Cardio Option: For Time

AMRAP 9 Minutes

  • 300 Meter Row OR 400 Meter Run
  • 12 Burpee – Rage Balls (20/15)
  • 3 Rope Climbs

AMRAP 7 Minutes

  • 250 Meter Row OR 300 Meter Run
  • 8 Burpee – Rage Balls (20/15)
  • 2 Rope Climbs

AMRAP 5 Minutes

  • 150 Meter Row OR 200 Meter Run
  • 4 Burpee – Rage Balls (20/15)
  • 1 Rope Climb

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold
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