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WOD

WOD for 1/10

By CrossFitOmnia | In Uncategorized | on January 10, 2017
A. 5 Rounds for max reps:
– 1:00 Row for Calories
– 1:00 Power Cleans (135/95)
– 1:00 Burpees Over Bar
– 1:00 Rest
 
B. Midline Conditioning: For Time
– 30 Medball sit up (20/14) (Comp GHD 20/14)
– 30 Superman (Comp Medball Hip Ext 20/14)
– 60 Second Stone/D-ball Bear Hug Hold (95/70)(150/100)
– 20 Medball sit up or GHD
– 20 Superman (Hip Ext)
– 40 Second Stone/D-ball Bear Hug Hold
– 10 Medball sit up or GHD
– 10 Superman (Hip Ext)
– 20 Second Stone/D-ball Bear Hug Hold
 
Additional Conditioning:
1. For Time
– 400m Run
– 21 Deadlifts (275/185)
– 400m Run
– 15 Deadlifts (315/225)
– 400m Run
– 9 Deadlifts (365/255)
 
2. Skill Conditioning
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest
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