16 July 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

20 x 10 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit

B) 10 rounds for time of:
250m Row
– Rest 30 seconds –
2 Rope climbs, 15 ft
– Rest 1 minute –

* Time cap: 30 minutes

Competition Class (9.30 – 11 am)

A) Gymnastics: Muscle-ups

A1) Muscle-up skill development
A2) Benchmark, muscle-up: Establish a max unbroken set

B) Conditioning

2014 CrossFit Games Regional Event 6
For time:
50 Calorie row
50 Box jump overs (24/20 in)
50 Deadlifts (82.5/55 kg)
50 Wall balls (9/6 kg)
50 Ring dips
50 Wall balls (9/6 kg)
50 Deadlifts (82.5/55 kg)
50 Box jump overs (24/20 in)
50 Calorie row

Engine Work (8.30 – 9.30 am)

A) Conditioning

90 seconds on : 90 seconds off until completion

For time:
50 Calorie row
50 Box jump overs (24/20 in)
50 Deadlifts (82.5/55 kg)
50 Wall balls (9/6 kg)
50 Ring dips
50 Wall balls (9/6 kg)
50 Deadlifts (82.5/55 kg)
50 Box jump overs (24/20 in)
50 Calorie row