11/18/20
- Black Iron Athletics
- Nov 17, 2020
- 1 min read
Here is today's #WOD!
HOME GYM
a. Strict HSPUs: 30 Reps (3 min cap)
+
b. Kipping: 30 Kipping HSPUs (2 min cap)
+
c. Complex: 5-10 Close Grip Push-ups + 2-3 Wall Walks x3 sets
Rest 2-3 mins between sets
AMRAP 14
15/12 Cal Row “ or” 18/15 Cal Bike
8 T2B
7 Weighted Box Step Overs @24/20”
6 Hang Power Cleans (heavy)
Notes:
step overs would preferably be with two DBs, adjust as needed to simulate a weight step over
full extension on the box is not required
weight should be challenging but unbroken reps for all rounds
BODY-WEIGHT/FAMILY
a. Strict HSPUs: 30 Reps (3 min cap)
+
b. Kipping: 30 Kipping HSPUs (2 min cap)
+
c. Complex: 5-10 Close Grip Push-ups + 2-3 Wall Walks x3 sets
Rest 2-3 mins between sets
d. AMRAP 14
10 alt. Forward Lunges
25ft Forward Bear Crawl
10 Reverse Lunges
25ft Backward Bear Crawl
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit
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