Wod

200711

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

*Use Strength part as activation.

[Performance]

1) Front Squat: 3 sets of 10

Rest 90-120 seconds between sets.

2) V-Ups: 3 sets of 15

Rest 60-90 seconds between sets.

3) Kettlebell Halo: 3 sets of 10/side

Alternate direction. Rest 60-90 seconds between sets.

[Fitness]

1) Tempo Goblet Squat: 3 sets of 10 (3110)

Rest 60-90 seconds between sets.

2) Tuck Crunches: 3 sets of 10-15

Rest 60-90 seconds between sets.

3) Kettlebell Halo: 3 sets of 10/side

Alternate direction. Rest 60-90 seconds between sets.

1: Front Squat

2: V-Ups

3: Kettlebell Halo

Conditioning

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Metcon (AMRAP – Rounds and Reps)

[Performance]

200704

DG

Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

♀ 25-lb. DBs ♂ 35-lb. DBs

Post rounds completed to comments.

Compare to 131226.

[Fitness]

10 Minute AMRAP:

8 Hanging Knee Raises

8 dumbbell thrusters

12 dumbbell walking lunges

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