7.30.15 – WOD 

Athletes: Jackie & Luke mobilizing before Wednesday’s Strict Press work. Ensuring that they open up their overhead position to optimize strength and efficiency during movement. 




Not for time, 10-8-6-4-2 reps of:

Muscle-up (2 x reps of Ring Dips, if modifying) 

Hollow Rock 

Box Jumps (start low, build up) 


For time:

30 Calorie Row 

10 Burpees Over the Barbell

30 Thrusters, 95/65 pounds 

10 Burpees Over the Barbell

30 Wall Balls, 20#/14# @ 10’/9′

Optional Accesory Work:

1/2 “Flight Simulator”

5-10-15-20-25-30-35-40-45-50 unbroken sets of Double Unders 

*cut reps in half, if you are just getting your Double Unders 



Teams of 2 perform a 20 minute AMRAP of:

50 KBS 

40 A-Squats 

30 Push-ups 

20 V-ups

10 Burpees 

• one person works at a time  

Mobility WOD:

Warm up/cool down 3 rounds:

      5 scap retraction/5 swings/5 strict pull ups (attempts)

      Plank/side plank/Wynn 

      1min wrist stretch *2

      Partner t/s hanging stretch

Scap “scrub” 

Tricep grind on bar

Posterior cuff stretch

Overhead position stretch

Piriformis release 

Partner hamstring release 

Calf stretch on rig

Adductor grind

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

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