14 Jan CrossFit WOD, January 15, 2019
Posted at 20:00h
in Work out of the day
2019-01-14 20:00:00.000000
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01/15/2019
Warm-up
Gymnastics
1a) HSPU: 5 x 5-7. Rest 45s.
– Adv: Strict + Deficit
– Beg: Box Push-up x 5-8 per set.
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.
– Adv: Strict + Deficit
– Beg: Box Push-up x 5-8 per set.
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.
Metcon
Metcon (Time)
"Man Maker"
For time:
30 Man Makers (50, 30)
For time:
30 Man Makers (50, 30)
Last tested on 6/26
Auxillary Work
Accumulate:
50-100 DB Hammer Curls
50-100 Bent-over rear delt raises
*Go light
50-100 DB Hammer Curls
50-100 Bent-over rear delt raises
*Go light
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each