WOD June 6, 2016 (Monday)

D-DAY 6th of June “Operation Overlord”

WOD: “Leave No One Behind”

Team Of 4 *WORK AS A TEAM. NO SOLO WORK!

* Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M.

*12 Rope Climbs (Partition as the Team sees Fit)

*100 Total Burpee Lateral Jump-Over your Buddy (Synchronize 2 work, 2 Rest on the ground)

*100 Linked Arm Sit-ups (ALL 4)

*Sprint Relay X2 Sets: 50M Each Team Member. Only one can work at a time.

400M Plate Weight Run 25/45 (Every Team Member must run with their own plate)

***48 MINUTE CAP YOUR TEAM CAN START THE WOD IN ANY ORDER***

CrossFit – Fri, Jan 10

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit – Thu, Jan 9

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…

CrossFit One World