Tuesday 11/21/17 - Body Weight WOD


MAIN WOD

M-1: Front Squat

2-2-2, then accumulate 15 paused reps at -20% Notes: Build over the first three sets to a challenging but technically sound set, leaving 2 good reps in the tank. Paused reps are performed at 20% less than today's heavy set of 2. Slow eccentric, full three count pause right at parallel (not at the bottom,).

M-2: AMRAP 12:

15 Toes-to-Bar

12 Box Jumps, 24"/20"

9 Handstand Pushups

36 Double Unders

L2: AMRAP 12:

15 Straight Leg Raises

12 Box Jumps 20"/18"

9 Modified Handstand Pushups

12 Double Unders

L1: AMRAP 12:

15 Tuck ups

12 Step ups

9 DB Push Press

36 Ski Jump Singles (https://www.youtube.com/watch?v=Izau2VeupaE)

Extra Credit: Row

5:00 @ 6 5 Sets:

600m @ 8-9

300m @ 5-6

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png