FRIDAY 9.8.2017 WOD

The 2017 Fall Challenge kicks off on September 18th! – Click Here to Register

WARM UP:

Row Bike or Jump Rope 2 Min

2 RNFT
10 Russian Swings + 5 Pause Air Squats
10 Pushup Plus + 5 Pushups
10 Beat Swings + 1 Wall Walk

3 RNFT with a Barbell
5 Deadlifts
5 Hang Power Clean or Hang Power Snatch Depending on FITNESS/SPORT

Start with an empty barbell, add a small amount of weight each round.

Hamstring Lax Ball on Boxes and Thoracic MOB

5-8 Minute Clock

Warm Up and Determine Weight to be used for the WOD. Sport athletes get your weights ready for the clean and jerk as well.

PART 1:

Choose CrossFit or Strength Option

FITNESS

15 Min Clock

PART A:
6 Minutes to Establish a Hang Power Clean

PART B:
9 Min AMRAP of:
15 Kipping Knee Ups
10 KB Deadlifts 70/44 or 53/35
5 Burpees

SPORT

OPEN WOD 15.1 – Set the Clock for 15 Minutes

15.1 Part 1:

9 Min AMRAP of
15 TTB
10 Deadlfits 115/75
5 Snatches 115/75

15.1 Part 2:

Establish a 1 RM Clean and Jerk in 6 Minutes

Record Both Scores Individually

PART 2:

CORE CASHOUT

3 Rounds NOT for time
10 Leg Lifts
10 Moving Planks (up-up-down-down=1rep)
10 Windshield Wipers Each Side

Windshield wiper – is on your back, arms out at sides, and feet are up in the air and lower to each side- you don’t have to touch the ground.

OR

STRENGTH

3 Rounds

A1. DB Step Ups 6-8 Reps Each Leg (use a 20″ or lower box)
0:60 Rest
A2. DB Hammer Curls* 8 Reps @ 2212 (2 sec lower, 2 sec pause, 1 sec up, 2 sec pause at top)
0:60 Rest

*be sure to perform these at the prescribed Tempo

3 Rounds

B1. DB Standard RDLs (hold a pair of DBs and stand on both feet) @ 3111
0:60 Rest
B2. Weighted Strict Dip or BW Only 6-8 Reps @ 2111
0:30 Rest
B3. DB Skull Crushers 8-12 Reps @ 2111
0:60 Rest

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