1.22.14 – WOD




Warm-up: 4 rounds for Quality of:

2 Strict HSPU, Deficit if possible

4 Strict Ring Dips, weighted if possible

6 Strict Pull-ups, weighted if possible

8 meter HS Walk (roughly 25 feet)

Strength: 5 rounds for load of:

1 Shoulder Press

3 Push Press

5 Push Jerk

*complex style, must be unbroken, rest as needed between sets

WOD: For time:

42-36-30-24-18-12-6 reps of:

ABMAT Sit-ups


21-18-15-12-9-6-3 reps of:

OHS, 135/95 pounds

*15 minute time cap

Scale weight to finish WOD, if needed


WOD: Partner 20 minute AMRAP of:

5 Dumbbell Clean & Press (no dip and drive on the overhead, must be a strict press)
10 Burpees

*Partner runs a 200 meter

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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