24 Jan CrossFit WOD, January 25, 2019
Posted at 20:00h
in Work out of the day
2019-01-24 20:00:00.000000
[timezone_type] => 3
[timezone] => Africa/Abidjan
)
current: DateTime Object
(
[date] => 2019-01-25 00:07:43.000000
[timezone_type] => 3
[timezone] => UTC
)
diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 4
[i] => 7
[s] => 43
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>
01/25/2019
Warm-up
Gymnastics
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a slight pause x 10-12.
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a slight pause x 10-12.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Burpee Box Jump Overs
10 Toes to Bar
30 Dubs
10 Burpee Box Jump Overs
10 Toes to Bar
30 Dubs
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