Main – CrossFit
Main WOD
M-1: Push Jerk (EMOM 8 x 3 @ 70-80%)
M-2: Row / burpee (3 Rounds for time)
250m row
15 burpees over rower
Rest 5-6 min
3 sets each for times
2 min time cap each set….scale to finish while maintaining high intensity
M-3: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
Competition WOD
C-1: Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
Women’s weight 80#….
Try and do last 6 rope climbs legless
C-2: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
SWOD
SW-A: Weighted Pull-ups (3 RM)
*3-5 sets to find your 3 RM.
**Palms facing away.
SW-B: Chin Up (2 x Max Reps)
Palms facing you.
SW-C1: Banded Push Ups (3 x 8-12)
Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.
SW-C2: Face Pull (3 x 12)
Attach band to pull up rack and pull to face.
SW-D: DB Shrugs (3 x 15)
Palms in.
SW-E: Lying Tricep Extensions (3 x 8)
Use BB or DB.