4.9.14 – WOD




Warm-up: 1/2 Flight Simulator

Unbroken sets of Double Unders, 5-10-15-20-25-30-35-40-45-50

*must start at beginning of each set, if you fail, and you must stop jumping between sets

Mobility Prep: Partner internal rotation stretch (1 minute each X 2)

Strength: 10 minutes to build up to a heavy Hang Power Clean

*in between each set perform 5/3 HR Push-ups

WOD: “Elizabeth”

21-15-9 reps for time of:

Squat Cleans, 135/95 pounds
Ring Dips (must Muscle-up to Dip)

*this WOD has a 15 minute time cap


Warm-up: Same as CrossFit

WOD: Teams of 3 for time:

100 Calorie Airdyne Sprint
100 Pull-ups
100 DB Thrusters
75 Calorie Airdyne Sprint
75 Pull-ups
75 DB Thrusters
50 Calorie Airdyne
50 Pull-ups
50 DB Thrusters
25 Calorie Airdyne
25 Pull-ups
25 DB Thrusters

*this WOD has a 40 minute time cap

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

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