Wednesday Crossfit WOD

30 Aug
0

A) Warm Up

double arm overhead band stretch

KB squat

run 600 m

scorpions

grioners

mini band floor complex

t-push ups

shoulder rollouts and overhead squats

very slow ring rows

barbell complex for

clean, jerk, thruster

KB swings

B) WOD

"triple threat"

"Grace"

RX

30 clean & jerk (65/45)

SCALED 

30 clean & jerk (45/30)

BEGINNER

30 clean & jerk (25/15)

rest 2 minutes

"Fran"

RX

21-15-9

thruster (45/30)

pull up

SCALED

21-15-9 

thruster (35/20)

pull up

BEGINNER

21-15-9

DB thrusters (8/4)

jumping pull ups

rest 2 minutes

"Helen"

RX

3 rounds

run 400 m

21 KB swings (32/24)

12 pull ups

SCALED

3 rounds

run 400 m

21 KB swings (24/16)

12 pull ups

BEGINNER

3 rounds

run 400 m

21 KB swings (16/12)

12 ringrows

Share This Post
Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*