WOD 07/28/17

CrossFit 718 – A – CrossFit WOD

A1: Metcon (2 Rounds for reps)

2 RFQ of:

5-10 Banded Push Up/

15-25 Banded Good Morning/

10/8 Calorie Bike/

30 Second Hollow Hold/

30 Second Sorenson Hold
@ Easy pace with controlled tempos.

Banded Push Up (run band across J Hooks)=

https://www.youtube.com/watch?v=HGjAxUc65tU

Assisted Banded Push Up=

https://www.youtube.com/watch?v=8WvI4xOgs80

A2: Metcon (3 Rounds for reps)

3 Rounds of:

5 D.B. Deficit Push Up/

5 Each Alternating D.B. Renegade Row (HBD)/

5 Wide Grip Pull Up/

5 Paces D.B. Death March; 60 Seconds Rest
@ Easy pace with controlled tempos.

D.B. Death March=

https://www.youtube.com/watch?v=2o_lal2jpQc

B: Bench Press (12-20 Minutes To A Heavy Single)

Use 12-20 Minutes to build up heavy @20X1.

C: Weighted Pull-ups (3@80/85/90/85/80%)

3-5 Minutes WU To 80% @20X1 of Heavy set of 5 From 06/30/17 + 3@80/85/90/85/80%; 60-90 Seconds Rest between sets.

D: Deadlift (12-20 Minutes To A Heavy Single)

Use 12-20 Minutes to build up heavy @20X1.