Tuesday, January 09, 2018

2018-01-10 WOD


One of my favorite Open WODs of all times! Watch the workout standards before coming in, it's been a while since we've done this one!

Wonder Woman Cycle Week 5

CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie C2 Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.


4 rounds:
...20 Second Flutter Kick
...10 Second Hollow Hold
...Rest 30 Seconds
...20 Second Supermans
...10 Second Superman Hold
...Rest 30 Seconds


COMPETITORS

Jerk Complex:
BTN Push Jerk + BTN Split Jerk
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
*Drop and reset to the blocks between reps if desired. Pause for 3 seconds in receiving position of split jerk for additional footwork focus.


4 Rounds:
...20 Second Flutter Kick
...10 Second Hollow Hold
...Rest 30 Seconds
...20 Second Supermans
...10 Second Superman Hold
...Rest 30 Seconds


Wall Ball Practice
3 Rounds:
...Max Effort Wall Ball (30/20#)
...Rest 30 sec
...Max Effort Wall Ball (20/14#)
...Rest 1 minute
*2 points for every rep at 30/20#, 1 point for every rep at 20/14#. The set is over if you drop the ball or stop moving. Record total points.


CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie C2 Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.

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