Thursday, March 31, 2016

Posted by on Mar 31, 2016 in WOD | 1 comment

PreWOD – 1000m  Row – 6 min cap

Strength
EMOM 10 min

Minutes 1 to 5 – 3 Thrusters – start a 75% and add weight as you’re able

Minutes 5 to 10 – 3 Push Press – keep adding weight as you’re able

WOD

For time:

  • 50 Wallballs 20/14
  • 50 Kettlebell Swings 55/35
  • 50 Box Jumps 24/20
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Press 75/55
  • 50 Squats
  • 50 Double Unders

Coach’s Notes: For the warmup today – work on rowing under a 5 minute pace time total – this doesn’t have to be an all out effort but don’t waste the warmup! Strength work – you can start with no rack – working from the floor you can power clean or squat clean your first rep the choice is yours – warm up to your first set and then start adding weight as you’re able.
CrossFit workout – this may seem familiar but it’s not filthy fifty – it’s close though! Really work on pacing yourself through the movements don’t go all out too soon, this workout gets faster the closer it gets to the end so take advantage of the momentum!

One Comment

  1. Nasty. 21:30, MOD 50 HR pushups for push press. HRPU took a while, but I was glad to be able to do the wallballs, KB swings, and K2E with my shoulder. Great work noon crew.