WOD - Tuesday, 6.2.2015

Randi took another Spartan Race podium!  3rd place in the masters elite division!

Randi took another Spartan Race podium!  3rd place in the masters elite division!

CROSSFIT
WARMUP

2 rounds at moderate pace:
50 single unders
Row 30 Calories

20 Band Pull Aparts
10 Push Ups
30 second Handstand Hold


3 Rounds for Quality:

5 Plyo Push Ups
5 Ring Rows
20m Single Arm Overhead Carry (each arm)
5 Deficit Handstand Push Ups (strict as long as possible)
15 second Supine Hold Chin Over Pull Up Bar (chin-up grip)

WOD
3 rounds:

1 minute Max Double Unders
1 minute Max Muscle Ups
1 minute Max Calorie Row
1 minute Rest

10 Double Unders=1 rep
1 Muscle Up=1 rep
3 Calories=1 rep

Scaling:
20 Single Unders =1 rep of Double Unders
2 Pull Ups+2 Ring Dips=1 rep of Muscle Ups

 

FITNESS (11AM)

WARMUP
1000m row for time,
10x knee to chest to sprinter stance, 5 x boot straps, 10 samson walking lunges.

WOD 1
3 rounds: 4 wall climbs, 10 air squats, 20 jumping jacks

WOD 2
A) 10 rounds of 5 pull ups, 5 push ups.

B) 5 rounds of 10 burpees, 10 KB swings (53/35).

C) 2 rounds of 20 Wall ball (20/14), 20 box jumps