15 Oct CrossFit WOD, October 16, 2018
Posted at 20:00h
in Work out of the day
10/16/2018
Warm-up
Gymnastics
1) Pull-up Training Week 2:
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.
2) Warm-up HSPU + T2B x 2-3 sets of 5 each.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rx+:(9/6 Strict HSPU)
Auxiliary Work
Banded OH Tricep Extensions: 3 x 20. Rest 60s
2 Rounds x 8 reps each:
– Push Press Right
– Push Press Left
– Front Squat Right
– Front Squat Left
– 15 Hollow Rocks
– 10 DB Front Rack Walking Lunges