05/17/2018 WOD

Warm-up (No Measure)

10:00 for Quality

50′ Straight Arm Bear Crawl

50′ Low Bear Crawl

10 Skier Squats/side

CrossFit

Metcon (No Measure)

4 Sets for Quality:

10 Single Arm Z Press/side

10 Landmine Meadows Rows/side

0:30-1:00 Hollow Hold
*Z Press: https://youtu.be/zcUg776Cr2Q

*Meadows Row: https://youtu.be/xPEjV–GUP4

Metcon (AMRAP – Reps)

4 Rounds:

Run 400m in 2:00

Max Chin-Ups in 2:00

-Rest 1:00-
Scales:

*Banded Chin-Ups

*Over 1:50/400m scale to 300m

Notes:

*Run must be done in under 2:00

*Record total # of Chin-Ups

 

Endurance

Metcon (AMRAP – Reps)

Tabata:

KB deadlift high pulls 53/35

Metcon (AMRAP – Reps)

Tabata:

supermans

Metcon (Time)

Helen-ish

3 rounds for time:

400m run

12 Russian KBS 53/35

21 pullups/jumping pullups

 

Extra Work

Metcon (No Measure)

12:00 for Quality:

Run 1:30 @6

PVC Flow

2 Wall Walks

3 Divebomber Push-Ups

2 Stationary Inchworms
*PVC Flow: https://youtu.be/x_QvK97jnNs

Wall Walks: https://youtu.be/sjvJHNm0exk

Divebomber PU: https://youtu.be/mvNcSF-nXg4