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WOD – WEDNESDAY – AUGUST 16th

Published by Nate on

WU: (8 mins)
Ski, Row, Bike :30 easy/:30 hard (any order)
5 Inchworms + Dynamic + Dowel

MOB: (8 mins)
Low Dragon, Lizard, Twisted Lizard, Pigeon, Straddle, Supine Twist, Eagle in Saddle, Puppy Dog, Twisted Cross

ACTIVATION: (8 mins)
Goodmornings
TWY + Rotator
Banded Glute AB/ADDuction
Lat Pulldown + Tricep
MB Scoop Throw x 5
Box Jump x 5 (30/24″)
KB Arm Bar

SWOD: On a Running Clock
0-10: Build to a Heavy Complex: 1 Sq Clean + 2 Front Squat + 1 Jerk
10,12,14: 3 x E2MOM: 1 Heavy Split Jerk
16,18,20: 3 x E2MOM: 3 reps Back Squat

WOD: 6 min AMRAP
6 Hang Power Cleans (135/95)
8 Reverse Stepping Lunges (135/95)(4 per leg)
10 Toes-2-Bar

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Categories: CrossFitWODs

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