CrossFit WOD for Tuesday 10-24-2017

WOD

Oct 23, 2017

Strength/Skill: A bit of a choose your own adventure. Make sure to pick something you need practice on, not what’s easy. Metcon: Come up with a game plan. You’ll have a short amount of time to get in the volume.

Warm Up:

200m Run, 30 DUs, 20 Walking Lunges, 15 Sit Ups, 10 Push Ups, 15 Hollow Rocks, 20 Walking Lunges, 30 DUs, 200m Run 

Mobility:
LAX :30 each on pecs, scaps, tris, calves

Strength/Skill
1) 10-20s Static Hold: L-Sit, Hollow, Handstand, L-Hold or Free standing HS 
2) 30s of 1 Gymnastics Skill: kipping, kipping/butterfly pull ups, ring or bar MUPs or pistols. 

METCON- In a 5 min Window (repeat for each round):

  • 400m Run – Remaining Time: AMRAP Wallballs (20/14)
  • 2:00 Rest
  • 400m Run – Remaining Time: AMRAP TGU (L1 35/20 RX 53/35)
  • 2:00 Rest 
  • 400m Run – Remaining Time: AMRAP Wallballs
  • 2:00 Rest
  • 400m Run – Remaining Time: Max Distance Front Rack Carry (L1 35/20 RX 53/35)
  • Score = Total Wallballs

Accessory
1) 3x 5-10 Strict Pull Ups or Banded Chin Ups if you didn’t work pull ups
2) 100 Abmats 

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