04/12/2018 WOD

Warm-up (No Measure)

EMOM 12:

a) 50′ Single Arm Farmers Walk (Left)

b) Row 15 Strokes (5 Legs Only + 5 Legs with Body + 5 Full Strokes)

c) 50′ Single Arm Farmers Walk (Right)
*Rowing Strokes: https://youtu.be/ncYRDyMh5yA

CrossFit

Metcon (No Measure)

4 Sets for Quality:

10 Half Kneeling Single Arm Landmine Press/side

10 Single Arm Landmine Rows/side

0:30-1:00 Hollow Hold
12 Min to Complete

*Moderate Weight/Controlled Reps

*Set-up Landmine using (2) 45’s put together and (1) 45 on top. Place BB between the (2) 45’s

*Do NOT use the wall

Metcon (Time)

4 Rounds for Time:

10 Single Arm DB Thrusters (Left) 50/35

10 Single Arm DB Thrusters (Right) 50/35

20 Goblet Step-Ups (Alternating) 50/35

Gear: 2
12 min Time Cap

Scales:

*35/20

Notes:

*Thruster should be unbroken; scale accordingly

 

Endurance

Metcon (No Measure)

EMOM 12:

1 – 10 DB press as heavy as possible

2 – 10 DB bent over rows as heavy as possible

3 – 30 secs plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50 athletic burpee buy-in

THEN AMRAP remaining time

20 wall balls 20/14

20 box jumps 24/20