6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 11/08/16

November 07, 2016

acf4

Skill work: Kipping practice and pull up progression

WOD: CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post WOD mobility: Lacrosse ball or roller smash to lat. insertion at shoulder, 3 minutes each; lat. dorsi stretch on rig, 1-2 minutes each; couch stretch with arms overhead, 2 minutes each

11:00 am Strength Class: 
Lift: 2 Board press 9 x 3: 50% bar, 30% chain or band

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text