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WODs

Brick City

By September 10, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Deadlift (3 X 5)

Work up to a challenging set of 5 reps and do 3 sets with the same weight. Rest 3 minutes between

GYMN: Ring Dip Progession (Varying)

During your deadlift rest periods perform the ring dip progression that works for you

WOD: Brick City (Time)

For Time: 10 Min Cap

50 Double Unders

8 Push Press 95/65#

8 Toes to Bar

40 Double Unders

8 PP

8 T2B

30 Double Unders

8 PP

8 T2B

20 Double Unders

8 Push Press

8 T2B

10 Double Unders

8 PP

8 T2B
Scaling- Push press weight, knee-ups, v-ups, sit-ups, X 2 for singles, cut it in half for double under attempts