WODs

CrossFit WOD, 2017/01/24

By January 24, 2017 No Comments
Outlier

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Cuban Press (3 x 10)
Same weight for all 3 sets.
One Armed Dumbbell Rows (3 x 10)
10 each arm, same weight all 3 sets.
Weighted Pull-ups (3, 3, 3)
Keep them strict. Scale up in weight, or down to bodyweight.

Metcon
Row/Bike Helen (Time)
3 Rounds for time:

500m Row/1200m Bike
21 American KB Swings 53/35#
12 Pull-ups

First movement can be either bike or row.
Scaling – Russian Kb, Kb weight, Jumping/rack/banded pull-ups, ring rows