WOD June 6, 2016 (Monday)

D-DAY 6th of June “Operation Overlord”

WOD: “Leave No One Behind”

Team Of 4 *WORK AS A TEAM. NO SOLO WORK!

* Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M.

*12 Rope Climbs (Partition as the Team sees Fit)

*100 Total Burpee Lateral Jump-Over your Buddy (Synchronize 2 work, 2 Rest on the ground)

*100 Linked Arm Sit-ups (ALL 4)

*Sprint Relay X2 Sets: 50M Each Team Member. Only one can work at a time.

400M Plate Weight Run 25/45 (Every Team Member must run with their own plate)

***48 MINUTE CAP YOUR TEAM CAN START THE WOD IN ANY ORDER***

CrossFit – Fri, May 15

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…

CrossFit One World