Choose either workout:
Workout 1:
21-18-15-12-9-6-3 For Time Of:
Workout 1:
21-18-15-12-9-6-3 For Time Of:
Weighted Pull-Ups
After each set of pull-ups, perform:
15 Diamond Push-ups or Close Grip Push-ups
15 Air Squats
15 4-Count Flutter Kicks
* Use 5-15lb. for weighted pull-ups, or use less bands for less assistance.
Before or after WOD: 3x12 each of GHD Back Extensions and GHD Sit-Ups. Use resistance if able, or scale movement down as needed if you don't have a full GHD sit-up or extension yet.
Workout 2
AMRAP in 10 Mins of:
60 Bar-facing Burpees
30 OH Squats, (120/90)
10 Muscle-ups
Workout 2
AMRAP in 10 Mins of:
60 Bar-facing Burpees
30 OH Squats, (120/90)
10 Muscle-ups
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| Tiff beating the sh*t out of a tire with the 20lb sledge during the 15min AMRAP. How sick is that?!? I never wanna see you guys pick up those 8 pounders again!!! |
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| Jamie showing off her first Crossfit wound. She's growing up so fast... We're all so proud. |
Couldn't make it in due to time constraints.
ReplyDeleteWOD #1
Using a 20# backpack (except for the flutter kicks)
21:59
Nice matt. good time man.
ReplyDeleteDid WOD #1 untimed. Subbed 12Kg right side KB snatch for weighted pull-ups. Snatches felt awkward at first, but started to come together near the end. I've gotta remember to drive the shoulder up to get weight properly balanced/aligned.
ReplyDelete