WOD: July 31st, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Saturday, July 21st
10am Introductory Class Cancelled

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

Friday, August 10th
Friday Night Lights
Location: Crossfit 727

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Shoulder Protraction/Retraction x20
PVC Shoulder Rotations
Inchworm w/ 3 Push-Ups x5
5 Jumping Lunges + 5 Burpess + 5 vups + 5 supermans

T2B Progression
1. Lat Activation w/ 3 sec pause
2 Beat Swing
3 Modified T2B (1/2 or 3/4)
4 Full T2B

Wod Prep (Movement Standards)
KB Swings
Burpees
T2B

WOD

Fitness
Chipper, for time
40 Russian kb Swings 55/35
40 cal row, Ski, AD or Shuttle Sprints
30 box burpees
30 cal row
20 Modified T2B or Knee Raises
20 cal row
10 Modified T2B or Knee Raises
10 cal row
10 Modified T2B or Knee Raises
20 cal row
20 Modified T2B or Knee Raises
30 cal row
30 box burpees
40 cal row
40 Russian kb Swings 25/15

Scaled
Chipper, for time
40 Russian kb Swings 55/35
40 cal row, Ski, AD or Shuttle Sprints
30 burpees
30 cal row
20 Modified T2B
20 cal row
10 Modified T2B
10 cal row
10 Modified T2B
20 cal row
20 Modified T2B
30 cal row
30 burpees
40 cal row
40 Russian kb Swings 55/35

RX
Chipper, for time
40 Russian kb Swings 70/55
40 cal row, Ski, AD or Shuttle Sprints
30 burpees
30 cal row
20 T2B
20 cal row
10 T2B
10 cal row
10 T2B
20 cal row
20 T2B
30 cal row
30 burpees
40 cal row
40 Russian kb Swings 70/55

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
30 second HS hold against a wall
followed by a 30 second static hold at the bottom of the squat

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