WODs

CrossFit WOD, August 13, 2019

By August 11, 2019 No Comments
Test Week Day 2

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
Min 1 – 6 Ring Dips
Min 2 – 4 Seated Ring MU Transition
Min 3 – 2 Jumping Ring MU

* Modify to banded
** Modify band resistance
*** Modify height of box/rings

Metcon
Pooka
4 Rounds for Time: 25 Min Cap

50 Double Unders
600m Run
5 Ring Muscle-ups

Rx = Jumping RMU
Rx+ = Ring MU

* Rings at forehead for Rx

Scaling – 1.) 100 Singles 2.) 600m Ski/1800m Bike/600m Row 3.) Banded transitions/Jump height

Extra Work
Metcon
3 sets:

Banded Face Pulls x 20 reps
Banded Pull Aparts x 20 reps
Tricep Push Downs x 20 reps