::WOD:: “DoWORK 1”
Perform in *any* order for grind of:
500 Meter row, sub 1:38/1:50
20 Burpee box jumps, 24″/20″
10 Knee jumps, 50#/35# dumbells in rack position
40 Ground 2 overhead, 45#/25#
60 Second walking KB rack holds, 70#/35# Run 200 Meters with a med ball after each movement, 20#/14#
::Strength | Skill::
Three supersets for quality of:
A1. 10 Ring dips
A2. 10 Supermans
::WOD:: Three rounds for time of:
400 Meter run
15 Kettlebell swings, 53#/35#
10 Box jumps, 24″/20″
5 Strict handstand push-ups
The OPEN is finished and we’re back to our regular programming…
If you still need to complete the final WOD 17.5, you can do it today and then log your score by 7pm.
RDL 4×8 across
– Stop, you’re doing it wrong 😉
– “Across” means to use the same weight for all sets
– Most of you default to pyramiding up each set so you can post a heavy load
– So, hit your warm-up sets then pick a weight and stick with it for all sets
7 Minutes @ 90% Aerobic Effort
5 Power snatches
20 Russian twists w/medball (total reps)
40 Speed step singles
Rest 3 minutes, then repeat 2 more times with another 3-minute rest in between bouts.
Notes: The 7-minute bout should be repeated nonstop. This is cardio training CrossFit style using mixed modalities. Do not turn this into an anaerobic effort (you should not be gasping for air at any time).
Do not sit or lie down in between bouts. If you do, you’ve gone too heavy. Don’t be that guy (or gal) who goes too heavy and ends up taking breaks during the 7-minute bout. If you take any breaks during the 7-minute bouts, consider it a fail and a scaled attempt.
Here is the concept of MAP Training: (I use different movements in the video, but the MAP Training concept remains the same.