WOD 9.16.14

Main – CrossFit

Warm-up

10 Dead-Lifts with PVC, pushing down and pulling up with tension
10 Good Mornings
10 Push-ups
10 Sit-ups
10 Pull-ups/Ring Rows
100M Run
10 Push-ups
10 Hollow Holds

Weightlifting

From this point forward, follow the program closely, moving intentionally from one area to the next.

Deadlift (4 X 5 at 50% of 1RM (take 8 minutes))

Between Sets –
1. 25 Double Unders
2. NOSE to wall handstand hold, not back to wall, front to the wall. 30 seconds

Rest 4 minutes after last HS Hold. Active, keep walking/moving.

Weighted Step-ups (6 X 10 Weighted Step Ups in 8 minutes)

24″/20″ Box. Carry a KB, or two. Hold in the KB Clean position, racked at the shoulder.

Between sets perform 25 Sit-ups.
Then Perform – 60M Waiters Walk, carrying KB in one arm fully extended 30M Left arm, 30 M Right arm.

Rest 4 minutes.

Turkish Get Up (Alternate TGU X 6 and FLR (see below))

Take 8 minutes to do 4 rounds each of
6 Turkish get up (even minutes) and Front leaning position hold (push-up position plank) for 30 seconds.

Metcon

Metcon (Time)

200 M Run

Rest 4 Minutes

Cash Out

Weight loss focus does Cash Out A, Mass gain does cash out B.

Metcon (Calories)

A.
Row For Calories – 8 Minutes at 85% pace.

Metcon (AMRAP – Reps)

B. 8 Minute AMRAP
Clean Pulls @ 85% of Clean 1RM

Cool Down

Stretch, foam roll, and LAX Ball. Look for tenderness.

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