CrossFit WOD – 7/28/15

Metcon (No Measure)

3 Rounds NOT for time

Sword Drill x 10

Side lying T-spine Drill x6

Scorpian x5

Shoulder Press (8 minutes to build to a 3RM)

Push Jerk (x4 Emom8)

Take 5 minutes to find a heavy working set of 4 reps.

This should be a weight that is challenging but you should not miss a set.

Unbroken Pull-ups (AMRAP – Reps)

Unbroken HSPU (Time)

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders
You may perform these at any pace you wish. there will not be a running clock until everyone has completed the Pull-ups and HSPU.

Scaled:

Pull-ups: Smallest band possible; Strict

HSPU: Unbroken Strict Push-ups

Dubs: Singles; if you can do double unders but cannot chain them together that is ok. Do the double unders even if you get a score of 1 that is better than 200 singles. Be proud of that 1 rep!

Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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