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8 August 2012 – “SUPER STUPENDOUS SKILL BUILDING/PROGRESSION QUASI RECOVERY PR SETTING SHORT WOD WEDNESDAY!!!!”

9
Aug

8 August 2012 – “SUPER STUPENDOUS SKILL BUILDING/PROGRESSION QUASI RECOVERY PR SETTING SHORT WOD WEDNESDAY!!!!”

 

 

 

 

 

 

 

 

 

 

 

Warm-up

Self

SUPER STUPENDOUS SKILL BUILDING/PROGRESSION QUASI RECOVERY PR SETTING SHORT WOD WEDNESDAY!!!!

1. Work on Double Unders for ten minutes :01-:10 in pairs or small groups (Set PR for Consecutive Double Unders)

2. Work on Rowing for ten minutes getting in at least two 500m rows :11-:20 in pairs or small groups (Set PR for 500m row)

3. Work on Pull-ups, Strict, Kipping and or Muscle Ups for ten minutes :21-:30 in pairs or small groups (Set new PR for consecutive Pullups and or Muscle Ups)

4. Work on Hand Stand Push-ups, Single Arm Handstand holds or Handstand walks for ten minutes :31-:40 in pairs or small groups (Set new PR for consecutive Handstand Pushups)

5. Work on Mobility/Rolling for ten minutes :41-:50 and record all PRs and prepare for WOD to follow

6. Short Deadlift WOD :51-60 courtesy of CrossFit Football/John Welbourn
5 rounds for time of:
5 Deadlifts 315lbs/225lbs
5 Clapping Pushups
Sprint 40 yds from end of back door Astroturf to last window on front of building

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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