CrossFit WOD for Thursday 10-26-2017

WOD

Oct 25, 2017

Strength/Skill: Final week of speed bench. Weight is the same as last week. All sets completed in 3 seconds or less. Metcon: Shoot for at least 20s of rest each round. Gymnastics work. 

Warm Up:

KB Warm Up (30s on 20s off): Single Arm Swing (ea side), KB Windmill (ea), Goblet Squat, KB Push Press (ea), KB Swing, Figure 8 (ea direction)

Mobility:
4 min athlete’s choice

Strength/Skill
1) Speed Bench Press, 9×3 @50-60%, change grip every 3 sets
2) 1-Arm KB Row w/ Rotation 3×8 ea

METCON- 20 min EMOM:

  • Min 1: 8/5 strict chin ups or pull ups
  • Min 2: 100m Run
  • Min 3: 10-12 T2B
  • Min 4: 10 Burpees
  • Min 5: Rest

Accessory-3 sets
1) 25 Banded Face Pulls
2) 25 Single Arm Banded Push Downs, ea
3) 30 Russian Twists w/ Plate

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