Wod

200602

By 2020-06-02 6月 4th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 50ft Med-Ball Bear Hug Lunges

Heavy. Use a loading that takes you 20-30 seconds to lunge across the room. Build loading each set as form allows. Stagger starting on either Part A, B or C depending on the size of the class.

1b) 7:00 – 14:00 – 7 sets of :40 ON/:20 OFF: Dumbbell Man Makers

One Man Maker is a Push-up, Row Right, Row Left, Clean, Shoulder-to-Overhead. Perform as many reps as possible in 40 seconds. Make sure you are setting your back and bracing appropriately as you jump to the start of the Clean position from the plank.

1c) 14:00 – 21:00 – 7 minute AMRAP:

20 Russian Kettlebell Swings

20 Abmat Sit-ups

20 Kettlebell Deadlift High-Pulls

20 Split Squats

AMRAP for quality not for speed. Split Squats are just with your body weight, perform all 10 on one side, then switch to 10 on the other side.

2) 21-15-9-15-21 – for time:

Wall Balls 20/14

Toes-to-Bars

Metcon (Time)

[Fitness]

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 50ft Med-Ball Bear Hug Lunges

Heavy. Use a loading that takes you 20-30 seconds to lunge across the room. Build loading each set as form allows. Stagger starting on either Part A, B or C depending on the size of the class.

1b) 7:00 – 14:00 – 7 sets of :40 ON/:20 OFF: Dumbbell Man Makers

One Man Maker is a Push-up, Row Right, Row Left, Clean, Shoulder-to-Overhead. Perform as many reps as possible in 40 seconds. Make sure you are setting your back and bracing appropriately as you jump to the start of the Clean position from the plank.

1c) 14:00 – 21:00 – 7 minute AMRAP:

20 Banded Pull-Throughs

20 Abmat Sit-ups

20 Banded Face-Pulls

20 Split Squats

AMRAP for quality not for speed. Use a Red/Blue Banded anchored at knee height for the Pull-Throughs, and use an Red Band anchored on a Pull-up Bar for the Face-Pulls. Split Squats are just with your body weight, perform all 10 on one side, then switch to 10 on the other side.

2) 21-15-9-15-21 – for time:

Wall Balls 14/8

Knees Raises

Leave a Reply