05 Oct CrossFit WOD, October 6, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
2 Deadlifts (moderate/workout weight)
– rest 30 seconds between sets –
– Focus on transitions –
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
2 Deadlifts (moderate/workout weight)
– rest 30 seconds between sets –
– Focus on transitions –
Metcon
Metcon (5 Rounds for reps)
5 Sets (Every 5:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)
** Record how long each round takes you**
Auxiliary Work
Barbell Row (Weight)
4 sets: 10 reps
Use an Underhand Grip Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen).
Use an Underhand Grip Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen).
DB Hammer Curls (Weight)
Rest 60s.
4 sets: 12-15 (each side)
Standing Alt DB Hammer Curls
– Into –
7 min AMRAP
30-sec easy bike
5 Wall Balls (focus on breathing/arm cycling)
5 Deadlifts (empty bar – build across to working weight)