World Wide WOD #2

Main – CrossFit

Warm-up

Garage Games World 2 (No Measure)

2 Rounds NOT for time:
12 Burpees
11 Walking Lunge Steps (wide stretch)
10 Sit-ups
9 Push-ups
8 PVC Overhead Squats
7 KB Swings
6 Broad Jumps
5 Toes to bar/knees to elbow
4 jump to bar and pull-up as far as you can
3 Hollow Rocks
2 superman
1 squat held for 10 seconds

Metcon

Retribution Chipper (Time)

50 Kettlebell Snatches (1.5 pood/1.0 pood)
40 Hand Release Push-ups
30 Chest to Bar Pull-ups
20 Burpee to Plate
10 Overhead Stationary Lunges (135#/95#)
Masters 40
50 Kettlebell Snatches 1.5 pood/1.0 pood
40 Hand Release Push-ups
30 Chest to Bar Pull-ups/30 Chin over bar pull-ups (women)
20 Burpee to plate
10 Overhead Barbell Lunge 135#/95#

Masters 50
50 Kettlebell Swings (American) 1.5 pood/1.0 pood
40 Hand Release Push-ups
30 Chin over bar pull-ups
20 Burpee to Plate
10 Overhead Barbell Lunge 115#/75#

Scaled
50 Kettlebell Swings (American) 1.5 pood/1.0 pood
40 Hand Release Push-ups
30 Chin over bar pull-ups/30 jumping pull-ups (women)
20 Burpee to Plate
10 Overhead Barbell Lunge 95#/65#

Teen
50 Kettlebell Swings (American) 1.0 pood/.5 pood (18-20#)
40 Hand Release Push-ups
30 Chin over bar pull-ups/30 jumping pull-ups (women)
20 Burpee to Plate
10 Overhead Barbell Lunge 65#/45#

Beginner
50 Kettlebell Swings (Russian) 1.0 pood/.5 pood (18-20#)
40 Hand Release Push-ups
30 Jumping Pull-ups
20 Burpee to Plate
10 Overhead Plate Lunge 45#/25#

Cash Out

3 rounds of 10 ring dips

Cool Down

Shoulder mobility with Lacrosse ball, and banded stretch on the rig. Foam roll the lats.

Leave a Reply

*

captcha

Please enter the CAPTCHA text