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WOD

WOD for 10/20/17

By CrossFitOmnia | In Uncategorized | on October 20, 2017

A. EMOM 10
– 1 Split Jerk (build to heavy single)

B. 3 Rounds for time:
– 75 Double Unders (100)
– 50 Air Squats
– 15 Power Cleans (135/95)(165/110)

Additional Conditioning:
1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%

2. Gymnastics
5 Rounds:
– 60 seconds Light Row
– 45% of Max Kipping Handstand Push-ups

OR

Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit

3. Odd Object
1 Round:
– 200 Meter Sled Drag (Bodyweight)
– 200 Meter Sled Push (1/2 Bodyweight)
– 200 Meter D-Ball Walk (150/100)
– 200 Meter Sprint

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