WODs

The Undertow

By January 5, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Push Press (6 AHAP + 1×6 @ 85%)

In 15 Minutes work up to your heaviest set of 6 Push Press. Increase the weight each set, take 2-3 minutes rest between each, record your heaviest 6. After your heavy 6, perform one drop set of 85% of that weight.

Metcon

WOD: The Undertow (Time)

3 Rounds for Time: 15 Min Cap

500m Row/ 1200m Bike

15 Push Press 95/65#

25 Sit-ups
Scaling – press weight, assisted sit-ups, preggers sit-up options <3

Extra Work

XTRA: Reverse Hypers (3 x 10 )

Same weight

XTRA: Glute-Ham Raises (3 x 10)