WODs

CrossFit WOD, September 17, 2020

By September 13, 2020No Comments

Deconstructing Self-Destruction

Warm-up
Warm-up
Coach’s Choice

Metcon
Deconstructing Self-Destruction (5 Rounds for reps)
20 Min EMOM:

Min 1 – 12/10 Cal Bike
Min 2 – 1 Rope Climb
Min 3 – 15 V-ups
Min 4 – 10 Seated DB Press

Rx = 35/20# + 1 Rope Climb
Rx+ = 50/35# + 2 Rope Climbs

* STIMULUS * Choose a weight you can do all 10 DB press with. Challenge yourself on the rope. Push the pace on the bike.

Mods –
1.) :30 Air Bike
2.) Rope Pulls/Height
3.) Tuck-ups/Sit-ups
4.) Press weight

Extra Work
Metcon
4 Rounds: NFT

10 Hollow Rocks
10 Tuck-ups
10 Sit-ups
:10 Hollow Hold

* Rest 1:30 between rounds