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, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit – Thu, Jul 25

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
CrossFit – Wed, Jul 24

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…

CrossFit One World