FRIDAY WOD August 24, 2018

23
Aug

FRIDAY WOD August 24, 2018

CrossFit WOD
PERFORMANCE

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

If you don’t know your current 1-RM you can make an educated guess, or you can use this resource. For full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
25/20 Calories of AD Pro Bike (or 200 Meter Run)
20 Walking Lunges with 32/24 kg Kettlebells

Each team gets one AD Pro Bike, and as soon as one partner finishes on the AD Pro Bike, the next may jump on.

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
25/20 Calories of AD Pro Bike (or 200 Meter Run)
20 Walking Lunges with Kettlebells

Each team gets one AD Pro Bike, and as soon as one partner finishes on the AD Pro Bike, the next may jump on.