*** WOD 12/04 ***
WARM-UP
3 rounds not for time
30 Single unders
6 prisoner kang squat
20” front leaning rest
3 negative push-ups
10” bottom push-ups hold
SKILL / STRENGTH
3 – 4 SETS For quality
8 – 10 Goblet squat @Tempo 31X1
10 Renegade row @ slow and control
15 – 20 Russian swing @explosive work
rest as needed b/w sets
MET-CON
“Quarter final CF GAMES TEST 1”
For time (10:00)
3 rounds
10 Strict HSPU
10 DB hang power clean @2×22,5/15kg
50 double unders
rest 60”
3 Rounds
10 kipping HSPU
10 DB Shoulder to overhead @2×22,5/15kg
50 Double unders
Scaled version
For time (10:00)
3 rounds
10 Kipping HSPU
10 DB hang power clean @2×22,5/15kg
50 double unders / single unders
rest 60”
3 Rounds
15 Push-ups
10 DB Shoulder to overhead @2×22,5/15kg
50 Double unders / single unders
ou
3 rounds
10 Push-ups
10 DB hang power clean @2×22,5/15kg
50 double unders / single unders
rest 60”
3 Rounds
10 Knees push-ups
10 DB Shoulder to overhead @2×22,5/15kg
50 Double unders / single unders
Categories: Crossfit