WOD 9.29.14

Main – CrossFit


Barbell and Wall Balls (No Measure)

Run 200M carrying a wall ball
10 Good Mornings With Barbell
10 Burpee Wall Balls (burpee with chest to the wall ball, then pull it up, into a squat and launch. Catch, and repeat.
10 Barbell Thrusters
Run 200M with the wall ball
10 Behind the neck push presses
10 Sit-ups holding wall ball


Handstand Push-ups (5 X 5 HSPU)

If you can do more than 5, then do AMRAP in each set. If you cannot, then try to do partial depth, and do 5 before coming off the wall. Work on technique, and PIKE position on a box for no HSPU.


10 Min AMRAP – PS, Burp, Med Sit (AMRAP – Rounds and Reps)

10 Minute AMRAP:
3 Power Snatch – Touch N Go at 60% of 1RM
6 Burpee over the Bar
9 Med Ball Sit-ups (touch behind and touch in front 20/14)

Cash Out

Metcon (AMRAP – Rounds and Reps)

Weight Loss Focus:
8 Minute AMRAP
Run 100M
6 Box Jump Overs
9 Burpee Broad Jumps
Count the RUN as 2 reps (1 for halfway, 1 for finish).

Metcon (AMRAP – Rounds and Reps)

Strength Gain Focus
8 Minute AMRAP
8 Push Jerks (weight from METCON)
12 Squat Cleans
16 Dead-lifts

Cool Down

Shoulder Distraction, close grip bar hang, tricep stretch and or smash.
Foam – quads, lumbars and IT

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