• 720-449-CFIT

WOD

WOD for 11/17/17

By CrossFitOmnia | In Uncategorized | on November 17, 2017

A. Back Squat (Every 90 seconds for 7.5 minutes)
– 3 @ 85%

B. 8 Rounds (8 minutes)
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

C. 8 Rounds (8 minutes)
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping HSPU
:10 Seconds Rest

Rest 3:00

D. 8 Rounds: (8 Minutes)
:20 Seconds Calorie Row
:10 Seconds Rest
:20 Seconds Slam Ball (30/20)(40/30)
:10 Seconds Rest

Athletes will alternate between the two movements for a total of 8 rounds, or 16 total intervals over the course of 8 minutes.

Additional Conditioning:
1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups

Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible

2. Odd Object Conditioning
For Time:
10-8-6-4-2: D-Ball Cleans (150/100)
30-25-20-15-10: GHD Sit-Ups

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