Wednesday December 30th WOD

Warm up:  1,000m row + 2 rounds of:

-30 second Sampson stretch hold

-10 Air squats

-5 Strict pull ups

-5 Strict dips

-10 Hollow rocks

Finish with coach-led PVC drills for mobility and workout prep

Warm up:


 

Conditioning:  CrossFit Open Workout 13.2

 

Complete as many rounds and reps as possible in 10 minutes of:

-5 Shoulder to overhead 115/75 (sub 95/55 for intermediate athletes)

-10 Deadlifts 115/75

-15 Box jumps 24/20”

https://www.youtube.com/watch?v=j58AbG5ZBWY


 

Beginner athletes will perform 4 rounds

-10 STO  65/35

-10 Deadlifts 65/35

-5 Box jumps 20”

-200m run


 

Strength couplet:  WOD prep

-Deadlift build

-STO build

-12 minutes

 

Conditioning:  CrossFit Open Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:

-5 Shoulder to overhead 115/75 (sub 95/55 for intermediate athletes)

-10 Deadlifts 115/75

-15 Box jumps 24/20”

https://www.youtube.com/watch?v=j58AbG5ZBWY


 

Beginner athletes will perform 4 rounds

-10 STO  65/35

-10 Deadlifts 65/35

-5 Box jumps 20”

-200m run

 

Post:  Cool down 500m row + 10 minutes of foam rolling/stretching