Thursday 7/4/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

Metcon (Time)

Teams of 3:

200 wall balls

* 1 partner must be in HS to accumulate wall balls

90/75 cal Bike

* 1 partner T hold (10/5#)

70 G2OH (135/95)

* 1 partner must farmers hold 2KB to accumulate cals

Run series-

6 shuttle sprints (25-25-50-50)

*2 partners alternate sprints

*25-25 is with Bulgarian bag

* 1 partner must run 1100m long run (400 + 700 whitman run) while other 2 partners run shuttle

Cash out

Coaching notes-

if odd number of people could do a weak team of 4 or a strong team of 2

4 movement with set reps, a hold or run must be happening for reps to be counted

WOD can accommodate 24 people (8 teams of 3)

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider seal walks- 2 x 15m

Sledge hammer strikes- 2 x 20 (10 ea) Max Effort

Straddle leg raise (single leg)- 2 x 15ea

Accessory strength (4)-

Prone leg curls- 2 x 20

SA Cable elbow extension- 2 x 18ea

Cable row- 2 x 16

Supine DB pullovers- 2 x 14

Airdyne fun-

5min airdyne

*intensity is choice

Grip-

Yo Yo roller- 1 x 3 each way

MOB-

KB quad smash- 1 x 1min ea

Skill-

Jump rope practice- 10 min

Categories: WOD

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