CrossFit One World
Try for Free
Start Now

WOD May 4, 2018 (Friday)

Core: Tabata Alternating
L-Sit Hold
Plank Hold

Skill Work: Rope Climb
EMOM 12 minutes
Odd min 2 Rope climbs
Evem min 4 HSPU
You can alternatively choose to do hand stand walks on even minute instead of the HSPU

WOD:
A: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

B: Weighted Cindy (AMRAP – Rounds and Reps)
Weighted Cindy
Cindy With: 20/14 Lbs vest
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

C: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

D: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Search

Popular Posts

  • CrossFit – Wed, Jul 29

    CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…

  • Hype Hitters – Tue, Jul 28

    CrossFit One World – Hype Hitters Metcon (Time)

  • CrossFit – Tue, Jul 28

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…

Categories

Archives

Tags