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WOD Archive

WOD 09/04/19

A2: Air Bike – 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
A3: 40 Seconds Air Bike Max Calorie
@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.
A4: 3 Minute AMRAP of:
10′ Handstand Walk
5 D.B. HPC + Sh2OH (45/25#X2)
10 Each Alternating Renegade Row
.
B1:40 Seconds Air Bike Max Calorie

@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.
B2: 3 Minute AMRAP of:
20′ Walking Lunges
1 WallWalk
10 Ring Row
.
B3:40 Seconds Air Bike Max Calorie

@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.

Build intensity each round with round 3 @ same pace as C2; Rest 1-2 Minutes before C2. Use C1 as a warm up for C2.
.
C2: 2 RFT of:
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
.
C3: 5 Minute AMRAP of:
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
09/03/2019/by Tammyli
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https://crossfit718.com/wp-content/uploads/2019/08/718-august2019-5.jpg 470 704 Tammyli https://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.png Tammyli2019-09-03 20:00:542019-09-01 13:18:10WOD 09/04/19

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WOD 09/03/19 Athlete of the Month: September 2019 
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