WOD: July 17th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Every Saturday!!!
Free Introductory to Crossfit WOD @ 10am
– Everyone is Welcome

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bird Dogs x20
Bridges x20
Inchworm w/ 3 Push-Ups x5
3 Air Squats Plus Broad Jump 50′

Squat Holds
2x 60 sec

Wod Prep (Movement Standards)
Cals
Power Clean
Burpee Box Jump Overs

WOD

Fitness
AMRAP 4:
21 Row, Ski, Ad, or Shuttle Sprint
18 Power Cleans (55/45)
15 Burpee Box Jump Overs (16/12)
Rest 4 Minutes
AMRAP 4:
21 Row, Ski, Ad, or Shuttle Sprint
18 Power Cleans (50/40)
15 Burpee Box Jump Overs (16/12)
Rest 4 Minutes
AMRAP 4:
21 Row, Ski, Ad, or Shuttle Sprint
18 Power Cleans 45/35
15 Burpee Box Jump Overs (16/12)

Scaled
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (20/16)
Rest 4 Minutes
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (20/16)
Rest 4 Minutes
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans 75/55
15 Burpee Box Jump Overs (20/16)

RX
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Row, Ski, Ad, or Shuttle Sprint
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Gymnastic/Skill/ROMWOD

1.
Fitness
Gymnastics, 10 min practice
HR Push Up Practice
HS Hold or 3 min plank on Hands

Scaled
Gymnastics, 10 min practice
Box HSPU Practice
HS Hold Practice

RX
Gymnastics, 10 min practice
Handstand hold practice
HSPU Kipping Practice

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD