WODs

CrossFit WOD, August 20, 2019

By August 18, 2019No Comments
Sprint Couplet

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
9 Min EMOM:

Min 1 – :20 Hollow Hang
Min 2 – 10 Hollow Lat Pull-down
Min 3 – 10 Reverse DB Fly

* Hollow hang on pull-up bar. Modify to Hollow hold on floor
** Same band all 3 sets
*** Same DB pair all 3 sets

Metcon
Sprint Couplet
3 Rounds for time: 12 Min Cap

120 ft. Sled Pull 90/45#
8 Bar Muscle-ups
120 ft. Sled Pull 90/45#

Rx = Jumping BMU
Rx+ = BMU

* Bar at forehead for RX
Scaling – 1.) Sled weight 2.) Box height/Bar height

Extra Work
Metcon
3 sets:

RDL x 12, same weight across
10 Tuck ups
20 Hollow Rocks