6.26.14 – WOD

Tommie Denson showing us how savage he is with some Progressive Loading Deadlifts.



Warm-up: NOT for time:

Duck Walk 60′
8 Scap Retractions
8 HR Push-ups
Carioca 60′ to your left
Carioca 60′ to your right
Crab Walk 30′
Bear Crawl 30′

Repeat above x 3

Strength: Front Squats 7-7-7-7-7

*same weight for all sets

WOD: 4 rounds for time of:

400 meter Run
2 Turkish Get ups, Red/Blue (use mats)
4 Muscle-up + Extra Ring Dip (perform a Muscle-Up, lock out in supported position and then do one more Ring Dip = 1 —> modification if you cannot do a Muscle-up is 12 Ring Dips)

*18 minute time cap

Cool down: Walk 400 meters, then perform the couch stretch for 2 minutes on each leg


WOD: EMOM x 25:

1 Pull-up
5 Thrusters (use Dumbbells, Kettlebells, Medball, Empty Barbell)
4 Walking Lunges
3 Burpees
2 Floor Squats

*once minute is over you must quit that round. You may rest an entire minute, if you need a rest to complete that full round next time

Mobility WOD: 20140625-203230-73950060.jpg

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

© copyright Powered By WW, LLC 2014

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply