A. Every 3m for 15m (5 Sets):
– Back Squat x 1 @ 20×1
B. AMRAP 9:
– 9 Back Squats (155/105) (135/95)
– 21 Unbroken Double Unders
wod
Performance: 8/12/19 – Monday
A. In teams of 2, for time:
– 2000m Row
– 120 Burpees
– 1000m Row
– 100 Toes to Bar
– 500m Row
– 80 Double DB Ground to Overhead (35s/25s) (25s/15s)
* Athletes must switch every 250m on the Rower, but may split other movement reps anyhow.
Fitness: 8/12/19 – Monday
A. In teams of 2, for time:
– 2000m Row
– 120 Burpees
– 1000m Row
– 100 Toes to Bar
– 500m Row
– 80 Double DB Ground to Overhead (35s/25s) (25s/15s)
* Athletes must switch every 250m on the Rower, but may split other movement reps anyhow.
8/10/19 – Saturday
A. 3 Sets:
– 2m Bike/Row/Run/Ski
– 1m RKC Swings (70/53) (53/35)
– 1m STATIC HOLD OF CHOICE
– 2m Bike/Row/Run/Ski
– 1m Tall Box Step Ups (30/24)
– 1m STATIC HOLD OF CHOICE
* Possible Static Hold Options: Wall Sit, Squat Hold, Hollow Hold, Plank Variations, Chin Over Bar Hold, Bar Hang, Handstand Hold, etc.
Performance: 8/9/19 – Friday
A. For Time:
400m Run
Directly into…
– 2-4-8-12-8-4-2 Hang Squat Clean Thruster (115/75) (75/55)
– 4-8-16-24-16-8-4 Pull Up
Relevant: Improve Your Front Rack Position – Breaking Muscle
Fitness: 8/9/19 – Friday
A. For Time:
400m Run
Directly into…
– 2-4-8-12-8-4-2 DB Hang Squat Clean Thruster (50s/35s) (35s/25s)
– 4-8-16-24-16-8-4 Pull Up
More Stuff: Too [Darn] Hard – Breaking Muscle
Performance: 8/8/19 – Thursday
A. Every 9m for 27m (3 Sets):
– 1500m Row
– 25 Plate Ground to Overhead (45/35) (35/25)
– Max Double Unders in Remaining Time
B. 3 Sets, Not For Time:
– 15 DB Floor Press (AHAP)
– 45s Gun Hold w/ Plate
Relevant: From Single Unders to Double Unders – CrossFit (YouTube)
Fitness: 8/8/19 – Thursday
A. Every 9m for 27m (3 Sets):
– 1500m Row
– 25 Plate Ground to Overhead (45/35) (35/25)
– Max Double Unders in Remaining Time
B. 3 Sets, Not For Time:
– 15 DB Floor Press (AHAP)
– 45s Gun Hold w/ Plate
Relevant: Double Under Positioning with Dan Bailey – CrossFit (YouTube)
