WOD Monday 11/9/15
Announcements
12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower
http://www.impowerfl.org
CrossFit Lake Mary – WOD
Hey everyone. Mods will be posted to create consistency in classes. You will see this moving forward for most all WODS.
Metcon (AMRAP – Rounds and Reps)
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
Movement Mods
Mod 1
CTB Pull Up-Ring Row
Muscle Ups-Dips on box
Double Unders-1/2 the amount of singles
TTB-Ab Mat Sit Ups
Box Jumps-12″ box step ups
Wall Ball-Air Squats
Burpee over bar-Step back, no Push Up, step over bar
Mod 2
CTB Pull Up-Banded strict pull up
Muscle Ups-Dips on rings
Double Unders-singles
TTB-Leg raise on floor
Box Jumps-20″ box step ups
Wall Ball-Air Squats holding ball
Burpees-step back, push up. step over bar
Mod 3
CTB Pull Up-Strict Pull up
Muscle Ups-MU Progression
Double Unders-double the amount of singles
TTB-Knees to Elbow
Box Jumps-12″ box jumps
Wall Ball-Throw ball but not to line
Burpees-jump back, no push up, step over
