WODs

CrossFit WOD, August 21, 2019

By August 18, 2019No Comments
Mary?

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon
9 Min EMOM:

Min 1 – 10 Banded Face Pulls
Min 2 – 10 DB Front Raise
Min 3 – 150m Row

* Band attached to rig for pulls
** Same pair of DB for all 3 sets
*** Warm-up row

Metcon
Mary?
20 Min AMRAP:

5 Handstand Push-ups
10 Alternating Pistols
15 Cal Row

Rx = Seated DB Press 35/20#
Rx+ = HSPU

Scaling – 1.) Pike HSPU/DB weight/ONLY 1 ABMAT 2.) Pistol progression/Air Squats

Extra Work
Metcon
3 sets:

Bent Over Row x 12 reps
:30 rest
Banded Tricep Push Down x 30 reps
:30 rest
Dumbbell Lateral Raise x 12 reps
3 Min Rest

* Barbell for rows
** Band attached to pull-up bar
*** Same DB weight for all 3