CrossFit WOD for Wednesday 10-11-2017

WOD

Oct 10, 2017

Strength/Skill: Work on these movements without fatiguing yourself for the workout. Metcon: Keep the pace consistent. Try to come up with a plan of attack before starting.

Warm Up:

10 of each: Squats, Sit Ups, Lunges, Push Ups, Pull Ups, Burpees

Mobility:
Bicep Mash on KB :60 each side, Tricep Mash w/ LAX :60 each side

Strength/Skill
1) Close Grip Chin Up, Accumulate 15 Reps, weighted if possible or banded slow set of 5s
2) Ring Dips, work up to a challenging set of 3 with weight if possible or 5×4-5, on Paralettes if not at full range.

METCON- For Time:

  • 50 Wall Balls (20/14)
  • 25 S2OH (L1 75/55 RX 95/65 +115/75)
  • 50 Box Jump Overs
  • 25 Wallballs
  • 50 T2B (L1 K2W)
  • 25 Ring Dips (L1 Paralettes)
  • 50 Wall Balls
  • **25 min cap

Beginner:

  • 20 Wall Balls
  • 10 DB Press
  • 20 Step Ups
  • 10 Wall Balls
  • 20 Sit Ups
  • 10 Paralette or Floor Dips
  • 20 Wall Balls

Accessory
1) Banded Hammer Curls 3×15
2) Banded Lat Pull Down 3×20
3) Side Plank Crunch 3×10 each

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Compliments of CrossFit

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton