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: Friday, August 12th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Shoulder/Lat Stretch – :30s per side x3 

——————————————————————————————————–

Strength: Push Press (15 Minutes) 

  • Establish a heavy single 

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

——————————————————————————————————–

Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 12 Handstand Push Ups 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 200 Meter Run 

*Two scores – Rounds + reps for Part A and time for Part B 

HSPU Scaling Options:

  • Plyo Box HSPU (6 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (12 Reps) (20/14) 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Handstand Push Ups 
  • 12 American KB Swings (24K/16K)
  • 200 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, August 12th, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine