25 Jan CrossFit WOD, January 26, 2020
Posted at 20:00h
in Work out of the day
Sunday January 26
Warm-up
Strength
KB RDL (Weight)
1/4 x 6-8. Rest 30s
DB Hammer Curls (Weight)
Rest 60s.
After KB RDLs and DB Hammer Curls, complete Plank Complex:
4 x 10s + 10s + 10s. Rest 30s.
– Side Plank + Elbow Plank + Side Plank
4 x 10s + 10s + 10s. Rest 30s.
– Side Plank + Elbow Plank + Side Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
10 RDLs
10 DB Front Squats
10 DB Hammer Curls
20s Elbow Plank
8 DB RDLs
8 DB Reverse Lunges (4 each)
8 Double DB Rows (http)
15s Elbow Plank
20 Renegade Rows (total)
10 DB Thrusters
Then,
Review the "Man Maker "