WOD 9.18.14

Main – CrossFit


Escalation (No Measure)

10 Push-ups
Run 100′
20 Push-ups
10 Squats
Run 100′
20 Squats
10 KBS
Run 100′
20 KBS
10 Pull-ups
Run 100′
20 Pull-ups



Shoulder Press (4 sets of 8-10)

Press is at 20X1, lower in 2, no time at bottom and explode up, rest 1 second at the top.

Follow each set with single hand bent over dumbbell or kettlebell row (pick based on load). You can use a bench or not.

Follow each by 15 hollow rocks

60 Second rest to begin the next set.


Row – Hand Release Push-up (4 Rounds for reps)

4 Rounds –
2 minutes to accomplish:
200M Row
Max Hand Release Push-ups

Score is the Push-up rep count, must lift both hands off the ground at the bottom of every push-up. Coming out in the “worm” is acceptable.

Rest 2 minutes between rounds.

Cash Out

Metcon (Time)

weight loss focus –
800M Row at 85% effort

Metcon (AMRAP – Reps)

strength focus –
3 minute AMRAP of strict pull-ups/ring rows

Cool Down

The best cool down, is the one that hurts. Get on the foam roll, get a partner to smash your calf muscles, you place the calf on the roll, they lean through your shin, driving it into the foam rolling it side to side. Boom!

Leave a Reply



Please enter the CAPTCHA text