Sunday, January 21, 2018

2018-01-22 WOD

We know you sometimes feel a little left out doing CrossFit instead of bench press on "International Chest Day", so this time we have a bench press metcon! AND we're supersetting it with a pulling motion! But it's still for time, so don't think we completely converted into a globo-gym over the weekend...


Wonder Woman Cycle Week 7

With a partner, 5 RFT:
...250/225m Row
...8 Bench Press (135/95#)
Both partners work at the same time, follow-the-leader style until everyone has completed 5 rounds. Time cap of 12 minutes. Record time.


Skill - Wall Balls
3 rounds for max points:
...Max Effort Unbroken Wall Balls (30/20#)
...Rest 1 Minute
...Max Effort Unbroken Wall Balls (20/14#)
...Rest 1 minute
3 points for each heavy rep, 2 points for each light rep. Record total points.


COMPETITORS

With a partner, 5 RFT:
...250/225m Ski-Erg
...8 Bench Press (185/125#)
*Both partners work at the same time, follow-the-leader style until everyone has completed 5 rounds. Time cap of 12 minutes. Record time.


Skill - Wall Balls
3 Rounds:
...Max Effort Wall Ball (30/20#)
...Rest 1 Minute
...Max Effort Wall Ball (20/14#)
...Rest 1 minute
3 points for each heavy rep, 2 points for each light rep. Record total points.


Core Work
3 rounds NOT for time:
...15 Barbell Roll Outs
...15 Second Left Plank
...15 Second Right Plank
...10 Alternating Bird Dogs


AMRAP in 9 minutes:
...1 Legless Rope Climb
...12 Dumbbell Snatches (50/35#)
...25' Left Arm Dumbbell Overhead Lunge
...12 Dumbbell Snatches (50/35#)
...25' Right arm Dumbbell Overhead Lunge
Record rounds/reps.


TFX TAPER:
For our competitors participating in The Fittest Experience (which is this coming weekend), please do these WODs listed under the TFX Taper, so you can work on the skills necessary for the competition workouts posted, as well as ensure you are recovering properly to kick butt on the weekend!

1. 4 sets of 1 Snatch + 1 Hang Snatch, up to 80%*
*Don't wear yourself out. Use this as a chance to build up to your opener and gain some confidence for the complex.

2. 3 Rounds:
...25' HSW
...40 Double Unders
...25' HSW
...12 T2B
Then,
...30/25 Cal Bike Sprint

3. Skill Work
...Spend 10 minutes working on a weakness. Keep this light, low intensity, and technique-focused to encourage recovery.

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