Yesterday’s WOD

10/19/17
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Conditioning
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Accessory work
1-Mile Run (Time)
Max Effort 1-Mile Run

Today’s WOD

2018 Cycle 2 –Test Week Day 4
Warm-up
3 Steady Rounds:
12 Kettlebell Taters 70/53lbs
Run 100m
:30 Goblet Squat Hold
Run 100m
Strength and skill
Front Squat (1 rep max)
Conditioning
Metcon (Time)
Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
Intravel
Metcon (AMRAP - Rounds and Reps)
Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

 

Tomorrow’s WOD

No WOD available