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WOD

WOD for 8/14/17

By CrossFitOmnia | In Uncategorized | on August 14, 2017

Alternate 20 sec jogging then 20 sec of each stretch:
– Quad Stretch
– Solider Kicks
– Cradle Stretch
– Side Lunge
– Walking Samson
– Walking Spiderman
– Side Shuffle (facing in)
– Side Shuffle (facing out)
– Straight Leg Bear Crawl
– High Knees
– Butt Kickers

then

“Barbell Warmup” (completed with empty barbell)
– 5 Good Mornings
– 5 Back Squats
– 5 Elbow Rotations
– 5 Strict Presses
– 5 Stiff-Legged Deadlifts
– 5 Front Squats

Then before WOD
– 100 Meter Run
– 3 Clean and Jerks
– 15 Double Unders

A. Snatch (every 90 seconds for 9 minutes)
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%

B. Snatch Pull (EMOM 4)
– 2 @ 110%

C. 3 Rounds for time:
– 400 Meter Run
– 15 Clean and Jerks (115/80)(135/95)
– 100 Double-Unders (100 singles)

Additional Conditioning:
1. Back Squat
– 5 x 5 @ 85%

2. 3 sets:
In a 2 minute window, complete:
1:25 of rowing
– Max Muscle-ups in remaining 35 seconds

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