Wod

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By 2021-03-06 3月 7th, 2021 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (3 Rounds for reps)

a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Push-Ups

3 Deadlifts 185/135

Scale as needed.

b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Chest-to-bar Pull-ups

3 Kettlebell Shoulder-to-Overhead 35/26

Scale as needed.

c) 20:00 – 27:00 – 7 minute Up Ladder:

3 American Kettlebell Swings 53/35

3 Wall Balls 20/14

*Up Ladder means 3+3, 6+6, 9+9 and so on until the seven minute is up.

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Push-Ups

3 Deadlifts 135/95

Scale as needed.

b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Pull-ups

3 Kettlebell Shoulder-to-Overhead 35/26

Scale as needed.

c) 20:00 – 27:00 – 7 minute Up Ladder:

3 American Kettlebell Swings 35/26

3 Wall Balls 20/14

Beginner Option:

a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Snaking Push-Ups

3 Single Kettlebell Deadlifts 53/35

Scale as needed.

b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Jumping Pull-ups

3 Dumbbell Shoulder-to-Overhead 10/5kg

Scale as needed.

c) 20:00 – 27:00 – 7 minute Up Ladder:

3 Russian Kettlebell Swings 35/26

3 Wall Balls 14/8

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