4.30.14 – WOD


Athlete: Will Jeon



Warm-up: EMOM for 10 minutes:

Odds = Row 14/10 Calories
Evens = 30 seconds One legged Shoulder Bridge w/ opposite knee to chest and LaX ball in hip crease (15 seconds each side)

Mobility prep: Bottom of Squat with empty barbell on back and full grip with elbows forward and up for 2 minutes (accumulation)

Skill: Every 2 minutes for 5 rounds:

1 Power Clean + 2 Full Squat Cleans

Rounds 1-2 @ 65% of 1RM Power Clean
Rounds 3-5 @ 70% of 1RM Power Clean

*complex style

WOD: “Nasty Girls V2”

3 rounds for time of:

50 One legged squats, alternating
7 Muscle-ups
10 Hang Power Cleans, 175/115 pounds

*this WOD has a 16 minute time cap


WOD: For time:

30 Walking Lunge Steps
30 Clapping Push-ups
30 Jumping Air Squats
30 V-up Sit-ups
30 Burpee plate jumps
30 OH Walking Lunge Steps w/ plate
30 HR Push-ups
30 Supermen
30 Mountain Climbers (2 count)
300 meter plate run, 45/25 pound plate

*this WOD has a 30 minute time cap

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

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