Wod

200505

By 2020-05-05 5月 6th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance] [Fitness]

1) 12 minute EMOM:

A – 4-6/side Kettlebell Windmill

B – 20-30 Bench Ski Jumpers

C – 100ft Kettlebell Farmers Carry

For all movements pick loads/reps that you can maintain for the course of the 4 cycles. Make sure to load heavy enough on the Farmers Carry to make it tough.

2) AQAP – :20 ON/:10 OFF Until Complete

50 Abmat Sit-ups

40 Dumbbell Thrusters 25/15

30 Push-ups

20 Burpees

Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout.

Extra Work:

3) Active Hollow Hang From Pull-up Bar: 10 x 10-20 seconds

Rest 30-60 seconds between sets. Focus on good active shoulders, and actually getting Hollow, not just engaging your hip flexors and lifting your legs a little.

Metcon (Time)

[At-Home]

1) 12 minute EMOM:

A – 4-6/side Bottle Windmill

B – 20-30 Mountain Climbers

C – 2-4/side Bottle Turkish Get-Ups

2) AQAP – :20 ON/:10 OFF Until Complete

50 Sit-ups

40 Bottle Thrusters

30 Push-ups

20 Burpees

Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout.

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