WOD - Wednesday, 4.27.2016

OCR Competition

The Civilian Military Combine (CMC) - all info is at www.cmcrace.com - it's on Saturday, September 10 in Fort Hamilton, Brooklyn. People who are interested should sign up right away bc space is limited. Our team is CrossFit Island Park.

Upcoming CrossFit Competitions in the Area (that I might also be working)

-- CrossFit Garden City Partner Extravaganza -- April 30th - Rob and Hyland are competing! - https://www.wodrocket.com/index.php/competitions/find-events/crossfit-garden-city-s-partner-extravaganza -- They are closing registrations this week.

-- Strong is Beautiful -- Ladies only -- June 5th -- http://us4.campaign-archive1.com/?u=b4a04ef2fefb66308ac82f8b5&id=cc7fabf9b2 ... only a few spots left

-- CrossFit Camo Partner Competition -- June 25th  - https://www.wodrocket.com/index.php/competitions/find-events/summer-battleground

CROSSFIT
A) WARM UP: 10 Kossacks each leg 10 Beat Swings 10m Straight Leg Bear Crawl 10 1 arm High Pull (each arm) With a partner: 30 Alternating Wall Balls

STRENGTH: In 15 minutes, complete 3 rounds for quality:
A) 5 Strict Chin Ups with 5 second negative (add weight/band as necessary)
B) 10 Upright Barbell Rows
C) 20 second Max Effort Assault Bike for Calories
D) 8 Single Leg Toe Touches each leg (add KB if possible but keep at moderate weight and smooth reps) -rest as needed-

WOD: 4 rounds for time 30 Wall Balls (20/14) 15 Toes to Bar Toes to bar are scaled to hanging knee raises. Scale down as much as necessary to keep kipping rhythm.

FITNESS
A) 20 min EMOM: 1. assult bike for cal 2. front plank 3. 10 burpees + DU (count # of DU reps) 4. 200m sprint 5. REST