WOD – Wed, Jan 31

Indian Land CrossFit – WOD

Warm-up

20 BANDED PULL APARTS

10 BANDED AROUND THE WORLDS

10 BANDED SAMPSON LUNGES

10 SHOULDER CARS

10 SHOULDER PULSES

10 EMPTY BAR PUSH PRESS

Weightlifting

Metcon

A.: EVERY 2 MINUTES FOR 6 SETS (Weight)

3 PUSH PRESS+2 PUSH JERK

2 SETS @ 60-70%

2 SETS @ 70-80%

2 SETS @ 80-90%

B.: EMOM FOR 20 MINUTES (No Measure)

1ST: 7-10 CHALLENGING HSPU VARIETY:

*PIKE

*BOX

*KIPPING

*STRICT

*DEFICIT

2ND: 10-12 DOUBLE HANDED TRICEP OH EXTENSION W/ DB

3RD: 15-20 BANDED FACE PULLS

4TH: :35-:40 PLANK HOLD OR KB PLANK PULL THRUS

5TH: REST

Cool Down

*LAX BALL SCAPULA

*BANDED SHOULDER SINK

*BANDED CROSSBODY SHOULDER STRETCH

Endurance – Wed, Jan 31

Indian Land CrossFit – Endurance

Warm Up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 36 MINUTES:

1ST: 10-12 CALORIE BIKE

2ND: 10-12 DOUBLE DB PUSH PRESS

3RD: 10-12 BURPEES

4TH: 10-12 PULLUPS

5TH: 10-12 WALL BALLS (20/14)

6TH: REST