13 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Barbell & Gymnastics Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Snatch (60/40 kg+)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
10-15 Chest to bar pull-ups (unbroken sets)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Thruster (60/40 kg+)

B) Conditioning

For time:
30 Shoulder to Overhead (35/25 kg)
15 Burpees over the bar
30 Front squats (35/25 kg)
15 Burpees over the bar
30 Thrusters (35/25 kg)
15 Burpees over the bar


Gymnastics Skill & Strength

A) Flexibility
5 Sets of:
1 minute of bridge-ups
1 minute of wrist supports

B) Strength
3 Sets of:
3-5 Inverted hang + slow lower to hang
- then -
20 Strict muscle-up

C) Midline
Planche rocks: 5 x 3-5
- then -
2 Sets of:
30 V-Ups
50 Superman rocks


CrossFit

A) Conditioning


"31 Heroes"
Teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters 70/45kg
6 Rope climbs
11 Box jumps 24/20"

Partner 1 will perform the work listed above.
Partner 2 will complete: Sandbag Run 400 m 20/15kg
Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.