7.9.14 – WOD

Athletes: Nicho & Jamie M.



Warm-up: EMOM x 12:

Min 1 = Row 14/10 cals

Min 2 = practice freestanding handstand holds —> use wall, if needed

Min 3 = Accumulate 15 seconds in L-sit —> you choose variation (rings, hanging from bar, parallettes, floor)

Strength: Close Grip Bench Press 10-10-10

Heavy as possible, but no assistance from spotter to perform reps; only for safety reasons

WOD: 3 rounds for time of:

Run 400 meters
21 Hang Squat Cleans, 95/65 pounds
12 Handstand Push-ups


Warm-up: Jog 600 meters; then 5 minutes of DROM drills (coach’s choice)

WOD: For performance:

1 minute of Toes to Bar
2 minutes of DB Push Press
3 minutes of A-Squats
4 minutes of Rowing (calories)

Rest 3 minutes; then repeat for 3 rounds

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

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