5.21.14 – WOD

Athletes: Oscar T. and Cheri B.



Warm-up: EMOM for 10 minutes:

Odds = 15/11 Calorie Row

Evens = 5 Burpees + 20 second plank (use Wall, if possible)

Mobility Prep: Choose 1-2 relevant mobility exercises from the posters and perform for 5 minutes

Skill: Every 2 minutes for 5 rounds:

3 Position Clean (Floor/Above Knee/Hi-Hang)

Rounds 1-2 @ 70% of 1RM Squat Clean
Rounds 3-5 @ 75% of 1RM Squat Clean

*complex style, all reps Full (Squat)

WOD: For time:

20 Double KB S2O, Red/Green
25 Toes to Bar
15 Double KB S2O, Red/Green
20 Toes to Bar
10 Double KB S2O, Red/Green
15 Toes to Bar
5 Double KB S2O, Red/Green
10 Toes to Bar

*this WOD has a 15 min cap


Warm-up: Coach’s choice

WOD: Teams of 3 perform a 25 minute AMRAP of:

900 meter Row
6 Rope Climbs
45 empty Barbell Back Squats
30 empty Barbell Push Press

*25 Burpee penalty on the spot, if barbell touches ground during entire WOD
**rows must be in 300 meter increments
***one per working, two resting, efforts must be ALL OUT

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

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