CrossFit WOD for Wednesday 11-15-2017

WOD

Nov 14, 2017

Strength/Skill: Challenging back/bi work. Metcon: Pace around 75-80% each round-smooth not fast. Pull Up mod is inverse row on the rig w/ a BB. 

Warm Up:
400m Run, 10 Broad Jumps, 5 Dive Bombers, 10 DB Curls, 5 OH Tricep extensions, 10 Ring Rows, Repeat for 2 sets

Mobility:
5 mins Athlete’s Choice 

Strength/Skill
1) 60 Accumulated Reps Barbell Row, 30 reps pronated, 30 reps supinated grip
2) 10 Slow and Control Banded Push Downs between set breaks

METCON- 4 Rds:

  • 18/15 Cal Row
  • 15 Box Jumps (24/20)
  • 12 Push Press (L1 75/45 RX 95/65 +115/95)
  • 9 Pull Ups
  • 1 min Rest

Accessory
1) DB Pullover 3×10
2) Rear Fly 3×15-20
3) Plank accumulate 2:00 (elbows)

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Compliments of Jason Rusin

“If you fall, I’ll catch you.” – Ground

CrossFit WOD for Wednesday 11-15-2017

WOD

Nov 14, 2017

Strength/Skill: Challenging back/bi work. Metcon: Pace around 75-80% each round-smooth not fast. Pull Up mod is inverse row on the rig w/ a BB. 

Warm Up:
400m Run, 10 Broad Jumps, 5 Dive Bombers, 10 DB Curls, 5 OH Tricep extensions, 10 Ring Rows, Repeat for 2 sets

Mobility:
5 mins Athlete’s Choice 

Strength/Skill
1) 60 Accumulated Reps Barbell Row, 30 reps pronated, 30 reps supinated grip
2) 10 Slow and Control Banded Push Downs between set breaks

METCON- 4 Rds:

  • 18/15 Cal Row
  • 15 Box Jumps (24/20)
  • 12 Push Press (L1 75/45 RX 95/65 +115/95)
  • 9 Pull Ups
  • 1 min Rest

Accessory
1) DB Pullover 3×10
2) Rear Fly 3×15-20
3) Plank accumulate 2:00 (elbows)

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Compliments of Jason Rusin

“If you fall, I’ll catch you.” – Ground