CrossFit WOD for Tuesday 10-17-2017

WOD

Oct 16, 2017

Strength/Skill: Work on a smooth TGU and the kip for cycling T2B. All work should be efficient. Metcon: Sustained output is the goal, so don’t start too hot. Keep it at 75-80% Max output. 

Warm Up:

Abmat Pizza Game with 2 Burpee Penalty for drops THEN: 20 Air Squats, 20 Sit Ups, 20 Walking Lunges, 20 Supermans

Mobility: 2 Rds
Pigeon :60s each and Leah’s Choice and Turkish Get Up Review

Strength/Skill-10 min EMOM
1) 1 TGU ea side
2) T2B Cycling Practice

METCON- 28 min AMRAP:

  • 400m Run
  • 30 DUs (L1 75 singles)
  • 20 Russian Swings (L1 53/45 RX 70/53)
  • 10 Burpees
  • *60s Rest after each round 

Accessory
1) 5 mins dedicated pull up practice

<!-- [et_pb_line_break_holder] --><iframe width="560" height="315" src="https://www.youtube.com/embed/OPcG_thX6Dc" frameborder="0" allowfullscreen></iframe>

https://youtu.be/OPcG_thX6Dc

The Russian Kettlebell Swing

Compliments of Onnit

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