FRIDAY WOD July 19, 2019

18
Jul

FRIDAY WOD July 19, 2019

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
Two sets for max reps:
3 Minutes of AD Pro Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or AD Pro Bike)
2 Minutes of Ring Dips

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
3 Minutes of AD Pro Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or AD Pro Bike)
2 Minutes of Stationary Dips