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Wednesday WOD

WEDNESDAY CROSSFIT 01/09/19

A. Skill Work

8-10 MINUTES, REST AS NEEDED:

CHOOSE 1 OPTION

3 SETS

NOSE TO WALL HANDSTAND HOLD X 45- 60 SECONDS (WALL WALK TO HOLLOW POSITION)
PLANK HOLD X 60 SECONDS (ADD RESISTANCE WITH BAND OR PLATE IF POSSIBLE)
HSPU X 10 REPS (INCREASE DEFICIT FOR ADDED DIFFICULTY)

HS WALK
FIND MAX DISTANCE OR SET UP OBSTACLE COURSE

B.

SPORT:

5 SETS

IN GROUPS OF 3:

60 SECONDS THRUSTERS FOR MAX REPS
60 SECONDS BIKE FOR MAX CAL

REST 2 MINUTES
95#/65#

GRIND:

5 SETS

IN GROUPS OF 3:

60 SECONDS WALL BALL SHOTS FOR MAX REPS
60 SECONDS BIKE FOR MAX CAL

REST 2 MINUTES
SCORE TEAM REPS

Choose a weight that allows you to complete 60 seconds of unbroken wall ball shots or as few sets as possible.

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