top of page

World WOD Wednesday

  • Writer: Chris Cannon
    Chris Cannon
  • May 18, 2016
  • 1 min read

Warm:

Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute)

Glute bridge x 10

200 m Row

Squat jump tucks x 10

6 rounds not for time but for quality rest if needed

Skill

Take time to warm up the box jump ( step up, step down: step up, jump down; jump up, jump down etc..)

Box Jumps for height with a partner

Take 5-10 minutes to build up to 1 RM Box Jump height

Move prep

Work- “The Quick and the Dead”

  • For Time

  • 3-9-15-21-15-9-3

  • Deadlifts (Rx-205 /135 F- 185/ 115 L- 95/65)

  • Box Jumps (24 in/20 in)

Recent Posts

See All
Saturday 1/9/21

Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups

 
 
 
Thursday 1/7/21

Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...

 
 
 
Wednesday 1/6/21

Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...

 
 
 
Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC

Join our mailing list

bottom of page