WEDNESDAY WOD August 7, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

Take 8-10 minutes to build to the weight you will use for your first set in Part A.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed a few weeks ago.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Chest-to-Bar Pull-Ups

CrossFit WOD
FITNESS

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

Take 8-10 minutes to build to the weight you will use for your first set in Part A.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be as heavy as those performed a few weeks ago.

B.
Three rounds for time of:
25 Wall Ball Shots
10 Strict Pull-Ups