WOD Tuesday 7/8/14
Main – WOD
Skill Work
10 RFT:
30 Unbroken Double unders
Skill Work
1RM Vertical Jump
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Plyometric
1RM Vertical Jump
2. Pull
1RM Ultra Wide Sumo Deadlift with Bands or Chains.
3. Metcon
“Open 11.4”
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups
4. 20 Rep Benchmark
20-rep max OH Walking Lunge
AFTERNOON SESSION
1. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.
Record meters for each interval.
Goal is…
Guys: 500m each interval
Chicks: 420m each interval
2. Pull
A. 2×20 Stiff Leg Sumo Dead, 135/95
B. 2×20 Stiff Leg Dead, 135/95
C. 2×20 Romanian Dead, 135/95
D. 100 Banded Good Mornings – don’t come out of the band till all 100 are done.
:30 rest between all sets. Every rep should be as explosive as possible – aggressively bring hips to bar.
