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WOD

WOD is posted on wodhopper.

If you haven’t been posting your scores on the scoreboard, try to make it a habit. It’s worth it and fun! Need to produce as much data as we can when we dedicate ourselves to a program like CrossFit. The proof is in the data.

 

CLICK HERE FOR WOD https://syncapp.wodhopper.com/gym/113/admin/wod

Friday

Thruster
1-1-1-1-1
10-9-8-7-6-5-4-3-2-1
Thruster
1 Round of
“Cindy”

Thursday

OH pause squat

3-3-3-3

 

EMOM 10 minutes of:
Odd: 25 Air Squats
Even: Handstand Push-ups

EMOM 10 minutes of:
Odd: 25 Air Squats
Even: Power Clean

*No rest between EMOMs

Wednesday

img_7284
4-5 Rounds – 12 min
(Scaled)
6 Slow Negatives
6 Seated pull-up  ➡️ https://m.youtube.com/watch?v=pztXFtXp3pk

6 strict pull-up
6 Slow Negatives

 

metcon:

5 Rounds for time of:
15 Wallballs 20/14
10 Toes to bar
5 Box Jump 30/24

Tuesday

img_7173

 

EMOM x 10
odd – 40 DU or :45 practice – no singles
Even – 20 ABmat sit-up
AMRAP 4 min of:
3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 2 minutes

AMRAP 4 min of:
5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 2 minutes

AMRAP 4 min of: Bar-facing burpees”””