03 September 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am – Noon)

A) Gymnastics Strength / Conditioning
Complete 5 rounds, not for time, of:
10-15 Pull-ups, strict
10-15 Push-ups
10-15 GHD hip extension
10-15 Hollow to tuck with 2 second hold in each position
10-15 Samson lunge with 2 second hold in the bottom
*Add a weight vest to any movement you can do unbroken
*Time cap: 30 minutes

B) Conditioning
3 rounds for time of:
10 Hang power clean (60/40 kg)
10 Bar-facing burpees

Competition Class (9.30 – 11 am)

A) Gymnastics: Muscle-ups
Alternating EMOM x 8
Minute 1: Muscles-ups @ 60% max set
Minute 2: Row @ easy to moderate pace

B) Conditioning
Work with a partner to complete a 200/150 Calorie row
While partner 1 is rowing, partner 2 must complete 2 rounds of "Karabel" before switching with their partner.
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls (9/6 kg)

ENGINE WORK (8.30 – 9.30 am)

With a partner complete 20 total rounds, alternating every complete round:
200m Row
10 Hang power cleans (60/40 kg)