WOD - Wednesday, 5.11.2016

You are part of the Facebook group right?  Otherwise you're missing out on these gems.  Let Coach Rob or Coach Keith know if you're not part of it and we'll make sure to get you an invite.

You are part of the Facebook group right?  Otherwise you're missing out on these gems.  Let Coach Rob or Coach Keith know if you're not part of it and we'll make sure to get you an invite.


CROSSFIT
WARM UP 10 Rounds For Quality 1 Forward Roll 1 Inchworm 10 Meter side Shuffle Left 10 Meter Side Shuffle Right

A) SKILL:
In 1 minute, accumulate as much time in a tripod as possible -rest 30 seconds-
Spend 30 seconds in a standing straight leg hold on each leg -rest 30 seconds-
In 1 minute, accumulate as much time in a supinated bar hang as possible -rest 30 seconds-
In 1 minute, AMRAP HSPU or Wall Walks -rest 30 seconds-
In 1 minute, AMRAP Alternating Pistols or Reverse Lunges -rest 30 seconds-
In 1 minute, AMRAP Muscle Ups or Ring Rows

Then, in 8 minutes find a 10RM 1 Arm KB High Pull on each arm.

WOD
AMRAP in 15 minutes
15 Kettlebell Swings 70/53
9 HSPU - scale to 9 pike push-ups on box
3 Muscle Ups - scale to 6 ring dips

FITNESS

A) 3 rounds for QUAL : 12 goblet squats (53/35), 12 sit ups, 12 mountain climbers

B) 20min EMOM: 1. 40 sec Air Dyne sprint - count cal 2. 1 min front plank on elbows 3. 8- 10 ring fall outs to hollow body 4. 200m sprint 5. rest