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.

-3 Minute Cap

B: Hang Power Clean (5/5@90%)

6 Minutes WU To 90% + % of Heavy Set of 5 From 01/04/17.

– 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

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

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

– 3 Minute Cap