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WODs

It Was A Good Day

By October 20, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice
WOD movement review

Metcon

WOD: It Was A Good Day Pt. 1 (AMRAP – Rounds and Reps)

10 Min Partner AMRAP:

100 Double Unders

40 Cal Air Dyne

: 5 Mins Rest:
Split reps as needed. Rest 5 minutes after WOD. Part 2 starts at minute 15.

Scaling – 200 singles

WOD: It Was A Good Day Pt. 2 (AMRAP – Rounds and Reps)

10 Min Partner AMRAP:

40 Front Rack Lunges 95/65#

60 sec Forearm Plank (split)

40 Power Snatches 95/65#

60 sec Hollow Hold (split)
Scaling – lunge weight, snatch weight