WOD October 11, 2017 (Wednesday)

Skill Work: EMOM 6 mins
1 bar muscle up + 1 ring muscle up

Weightlifting: Romanian Deadlift
E2MOM 12 Mins, 4 Romanian Deadlifts at 65% f 1 RM + 1 rope climb on the alternate minute

WOD: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit – Mon, Apr 27

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…

CrossFit One World