WOD 05/03/16
8 Minutes of Shoulder/Shoulder
A- WU- @80% RPE:
250M Row
20 Ring Row
Wall Walk- In 3 Minutes Accumulate Max Reps
B- Press- 8 Minutes WU +
1@90% of 04/13/16 EMOM For 10 Minutes
C- 12 Minute AMRAP of:
20 Calorie Bike or Row
15 C2B Pull Up (pull up or ring row)
10 HSPU (Pike or HRPU)
Conditioning WOD
Warm-up
3 Rounds of: 30 Seconds Each-
Cone Sprint
Burpee
Mountain Climbers
3 Rounds of 1 Minute Each (40 Seconds Max Reps @ Each Station + 20 Seconds To Transition):
Bike Calories
Row Calories
Burpee
Double Unders
Run 200M; 1 Minutes Rest
Bike Calories
Row Calories
Burpee
Double Unders
Run 200M; 1 Minutes Rest
6 Minute AMRAP of:
25 Anchored Ab Mat Sit Ups
15 D.B. DeadLift (HBD)
25 Anchored Ab Mat Sit Ups
15 D.B. DeadLift (HBD)
Open debate topic for today:
Regionals WOD #2… strict ring muscle ups in competition? How the hell do you fairly judge that?
Now I think we would all agree when Iz or Adam demos them it’s pretty clear what a strict muscle up looks like. And the published standards are sort of clear I guess? But when you’re pushing in competition how much slippage is allowable?
I feel like this is going to put a lot of judges and athletes at odds with each other.
FYI – here’s the link… http://games.crossfit.com/workouts/regionals/2016#individual-2
Sidenote… the Snatch WOD (#1) is going to be awesome to see!
Maybe there will be no bending of the knees when starting the strict MU? Regional “Nate” will definitely will be interesting.
I think this is going to be really tough and very interested to see how many round the “average” regional athlete will get in this wod.