WOD 10/19/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

Complete as much as possible before class.

3 Minutes of:

Bike Mobility=

https://www.youtube.com/watch?v=PZNdCuLKh0o

3 Minutes of:

Shoulder Mobility=

https://www.youtube.com/watch?v=TuXxwQfBdu8

3 Minutes of:

WallBall mobility=

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

3 Minutes of:

Row Mobility=

https://www.youtube.com/watch?v=UCF0T6t_1AU

A2: Air Bike (Calories)

Time/Intensity/Pace
90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds

A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)

@95% Very Hard Pace (Not Sustainable)

Rest will vary.
; Rest 60 Seconds after each round.

Compare to 10/12/17.

B: Handstand Push-ups (6 Sets of 40%)

6 Sets of 40% of best set from 10/05/17; 40 seconds rest between sets.

C: Metcon (AMRAP – Reps)

Against a 2 Minute Clock:

30 Alternating D.B. Power Snatch (50/35#)/

Max Rounds of:

5 Each Alternating Jumping Lunges/

5 Goblet Squat
3-5 Minutes WU + @80-90% Sustaianble Pace; Rest 2 Minutes

D: Metcon (AMRAP – Reps)

Against a 2 Minute Clock:

30 T2B
@90% Hardest Sustaiable Pace; Rest 2 Minutes

If as of yet unable to T2B, scale with Hanging Knee Raises.

D: Metcon (AMRAP – Reps)

Against a 2 Minute Clock:

30 T2B
@90% Hardest Sustaiable Pace; Rest 2 Minutes

If as of yet unable to T2B, scale with Hanging Knee Raises.

E: Metcon (AMRAP – Reps)

Against a 2 Minute Clock:

30 Alternating D.B. Power Snatch (50/35#)/

Max Rounds of:

5 Each Alternating Jumping Lunges/

5 Goblet Squat
90 Seconds WU + @80-90% Sustaianble Pace; Rest 2 Minutes

Compare to C.

F: Metcon (AMRAP – Reps)

Against a 2 Minute Clock:

30 T2B
@90% Hardest Sustaiable Pace;

If as of yet unable to T2B, scale with Hanging Knee Raises.

Compare to D.