8.11.14 – WOD

Athlete: Nick D.



Warm-up: Jog 600 meters, then;

3 rounds for Glute Activation of:

8 Banded Hip Extension Twist w/ 2 sec pause
30 sec Side Planche (L)
30 sec Side Planche (R)
8 Single Legged Deadlift w/ KB (L)
8 Single Legged Deadlift w/ KB (R)


Complete as many rounds as possible in 20 minutes of:
3 Hang Power Cleans, 185/115 pounds
6 Strict Ring Dips
9 Box Jumps, 30/24 inch box
27 Double Unders

Warm down: Walk 400 meters then Couch Stretch for 3 minutes each leg



3 minute AMRAP of:

6 Lateral Jump Overs (Rogue Block)
12 Jumping Lunges
6 DB Strict Press

Rest 1:30 and repeat for 5 rounds total

Then immediately into EMOM x 10 minutes of 200 meter Run

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

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