Here is today's #WOD!
HOME GYM
EMOM x15
Min 1: :30 sec constantly varied push-ups
Min 2: 10-15 T2B
Min 3: alt 10-16 Jumping Lunges
Notes:
constantly varied push-ups: look for all reps to be in a different hand position than prior rep
every rep change hand, arm position
get creative, have some fun
no more than attempts on T2B/Knee Tucks
for those who have T2B but limited on reps, complete max T2B and finish remain reps as knee tucks
those without a hanging surface, complete as V-ups/Lying Knee tucks
4 Rounds @80%
200m Row
7 S2OH @135/95
12 alt Single Arm DB Squat Cleans @35/20
45 DUs
Coaches Challenge
BB @185/125
DBs @50/35
BODY-WEIGHT/FAMILY
EMOM x15
Min 1: :30 sec constantly varied push-ups
Min 2: 10-15 V-ups/Lying Knee Tucks
Min 3: alt 10-16 Jumping Lunges
4 Rounds
30 Jumping Jacks
60ft Shuffle (30ft increment left/right)
15 Kang Squats
60ft Shuffle
15 Burpees
Notes:
make sure to face same direction on all shuffles
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
Comments