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WOD

WOD for 8/22

By CrossFitOmnia | In Uncategorized | on August 22, 2017

A. EMOM 8
– 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)(225/155)

B. AMRAP 4
15-12-9
– Wallballs (20/14) (30/20)
– Chest to Bar Pull-ups
– Max Cal Row

**rest 4 minutes

AMRAP 4
15-12-9
– Wallballs (20/14) (30/20)
– Toes to Bar
– Max Cal Row

**rest 4 minutes

AMRAP 4
15-12-9
– Wallballs (20/14) (30/20)
– Pull-ups
– Max Cal Row

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want you to pick a movement that you could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable you to get the high intensity stimulus we are looking for.

Additional Conditioning:
1. – 3 sets of:
(5×1 min run, rest :20)
1 minute rest between sets

2. Gymnastics Conditioning
3 Sets* of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

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