main wod

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Shoulder Press (5×5 @ 31×1)

Keep load moderate, control with good form.

B: Metcon (Calories)

2:00 Air Dyne Max Effort

B: Metcon (Time)

2:00 Air Dyne Max Effort

Then

7 Rounds for Time

3 Box Jumps 30/24″”

6 Push Press 135/95#

12 RDL

Score = Cals and time
Go directly from Air Dyne into WOD on the same running clock.

Competition WOD

A: Metcon (Time)

2015 Regional Event 2

175 snatches 75/55

25 rope climbs 15′

115 thrusters 115/75

MMM/FFF

3 men on floor together

then 3 women

Time cap – 25 min

15th place – 22 min ish

B: Deadlift (3 x 8 , 60%- build)

Accessory Work

A: Handstand Walk (3 x 15m – rest 1 min)

Categories: WOD

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