WOD 01/15/17
CrossFit 718 – A – CrossFit WOD
A1: 400M Run (Time)
@ Intensity/Tempo/Pace
@50-90% Sustainable Pace; 90 Seconds Rest
Increase intensity gradually finishing last 200M @ 90% Sustainable Pace.
A2: Metcon (3 Rounds for time)
3 Rounds of:
100M Sprint
@95% Very Hard (Not Sustaianble)
3 Rounds of: 20 Second Sprint; 3:40 Rest/Stretch
A3: Metcon (2 Rounds for reps)
2 RFQ of:
15 USSR K.B. Swing (20/12Kg)
12 Truster (45/35#)
10 Ring Row
@50% Easy Pace.
Scale weights as needed.
-3 Minute Cap
B: Hang Power Clean (5/5@90%)
6 Minutes WU To 90% + % of Heavy Set of 5 From 01/04/17.
Use B as a warm up for C.
– 15 Minute Cap
C: Metcon (Time)
For Time:
15 HPC (95/65)
15 Calorie Row (Damper 8/5)
15 Burpees
@85% Somewhat Hard Pace
– 3 Minute Cap
D: Handstand Walk (Max Distance)
10 Minutes Accumulate Max Distance or 10 Minutes of Practice
Compare To 01/08/17.
HandStand Walk Progression=
https://www.youtube.com/watch?v=lfJ1QhSu4Rw
D: Handstand Walk (Max Distance)
10 Minutes Accumulate Max Distance or 10 Minutes of Practice
Compare To 01/08/17.
HandStand Walk Progression=
https://www.youtube.com/watch?v=lfJ1QhSu4Rw
E: Metcon (Time)
For Time:
15 HPC (95/65)
15 Calorie Row (Damper 8/5)
15 Burpees
@85% Somewhat Hard Pace
Goal is to match C.
– 3 Minute Cap
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