WODs

CrossFit WOD, December 5, 2019

By December 1, 2019 No Comments
Day of the Ninja

Warm-up
Warm-up
Coach’s Choice

Metcon
Day of the Ninja
25 Min EMOM:

1 – 12 Pendlay Rows
2 – 12 Push-ups
3 – 12/10 Cal Bike
4 – AMRAP Toes to Bar
5 – REST

Rx = 115/75# + V-ups
Rx+ = 135/95# + Toes to Bar

* STIMULUS * Find your threshold on your T2B or V-up and maintain. Do not hit a Max Effort set in Round 1 and divert to singles in the later rounds. Try to hit your number each round.

Mods – 1.) Barbell weight 2.) Knee-down/elevated push-ups 3.) :30 Bike 4.) Sit-ups/Tuck-ups

Extra Work
Metcon
30 Min Time Trial

Row/Bike or Ski