WOD Tuesday 8/12/14 – CrossFit Lake Mary
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WOD Tuesday 8/12/14

12
Aug

WOD Tuesday 8/12/14

Main – WOD

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Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Skill Work

AMRAP 10 of:
10 unbroken C2B Pull ups

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Agility Shuttle
5 sets of:
4 x 10 yards out and back

2. Metcon
30 Snatches for time.
you choose…
Beasts: 185/125
Competitors: 165/115
Ninjas: 155/105

3. EMOMx12
Odd: 3 Dead Lifts
Even: 5 C2B + 5 TTB + 5 Pull ups

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.