02-06-18 WOD

Warm-up (No Measure)

(keep KB/DB light) front rack squat (1-arm at a time, switch as needed), windmill, Russian KBS -> KBS, weighted Russian twist

Dynamic: 3 rounds:

5 squat jumps, 5 KB deadlift high pulls, 5 push-ups

Group: hollow raises from ground (hold banded PVC OH)

CrossFit

Metcon (No Measure)

6 unbroken pull-ups + 5 unbroken chest to bar pullups(+ 11 strict unbroken , 11 chest to bar pullups unbroken )

x4
Scaled

not unbroken, 11 pull-ups, jumping chest to bar/pull-up

Metcon (Time)

5 rounds for time:

15/12 cal row

12 KBS 53/35 (+70/53)

9 burpees
Scaled

Russian KBS, 35/25

Metcon (No Measure)

4 rounds for quality:

5 any bicep curl/arm, 10 abmat sit-ups + 90 seconds downward dog

 

Bootcamp

Metcon (No Measure)

Every 3 mins for 15 mins:

250/200m row

8 hand release push-ups

Metcon (Time)

10->1

wall balls 20/14

20->2 (by 2’s)

ring rows

Metcon (No Measure)

21-15-9 (for quality)

seated DB press as heavy as possible

jackknife crunch