CrossFit WOD for Thursday 12-1-2016

WOD

Nov 30, 2016

Time for a Partner WOD. For today’s, one athlete works at a time.

It’s like a buddy system for gainz.

Warm-up

3 sets of the following:

  • Banded Partner Run
  • 5 PVC Around the Worlds, each direction
  • 10 Gorilla Squats
  • 5 Walking Inch Worms
  • 10 Push Ups

Mobility

Deep Squat Hold, 60s then, Pigeon, 45s each side

Skill/Strength

3 Rounds of the following, 30s rest in between:

  1. Handstand Push Up Practice x 5 movements
  2. DB Split Squat or Goblet Squat x 10-20
  3. Russian Twists x 20

METCON: 20 min AMRAP with a partner

  • 100 Air Squats
  • 75 cal row
  • 50 Hollow Rocks

*One athlete works at a time, switch off as needed 

Accessory Work

  • Hollow Hold, Accumulate 90s
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https://youtu.be/iMNnvhg1JcM

Hollow Rocks and Progressions.

Compliments of Charles River CrossFit

“You never know how strong you are until being strong is the only choice you have.”
– Bob Marley