WOD

Tuesday November 13, 2018

Ryan Fulwider | wod | November 12, 2018| 0 Comments

CrossFit

Strength/Skill:

Back Squat
Tabata – Upon Completion
100 Squats
RX+: 95/65
RX: 45/35
Masters RX: Air Squats

You have 30 Tabata sections (15:00) to complete the squat section. A tabata is :20 work/:10 rest. Immediately after, the clock will restart at 0:00 and you will begin:

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups

When the clock hits 10:00, immediately start:

120 Overhead Walking Lunges with plate 45/25
*Every time you drop, rest exactly 30 seconds before you can continue lunging

Time Cap: 20:00

Phoenix Fit

Skill:

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 2 – Dumbbell Death March x 20 steps
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

Followed by:

Every 6 minutes for 18 minutes:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses