WOD September 17, 2014 (Wednesday)

Wednesday September 17 2014

Warm Up
Stretch
Mobility…
Adjust Weights

Tier 1, 2, and 3 – Complete the following for time:

50 Back Squats – (135/95 or 115/75)
40 Front Squats – (115/75 or 95/55)
30 Ovhd Squats – (95/55 or 75/35)

and then…

40 WallBalls – (20/14) or (18/12)
30 Pull Ups – (regular or band assisted)
20 Handstand Pushups (wall or box assisted)

and then…

30 Hollow Rocks
20 KB Sit Ups
10 Mountain Climbers

*Tier 1
Your coach will pick your weight and help you with all modifications.

Cap is 32 minutes. Have a nice workout!

CrossFit – Fri, Jul 19

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit – Wed, Jul 17

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit – Tue, Jul 16

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

CrossFit One World