Wednesday 7/24/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Wod prep

Metcon

“CFWC BIG SETS” (Time)

“CFWC BIG SETS”

14 DB bench press (50/35)

18 Split squat jumps (9ea)

8 strict chin ups

1 set max thruster (95/65)

*WOD is done once 100 thrusters has been completed

Weightlifting

Optional if time-

Work to a single on lift of your choice

Cash out

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

Midline

Ab wheel- 2 x 18

Hollow rocks- 2 x 20

Renegade row- 2 x 10ea

Accessory strength (4)-

Standing plate raise- 2 x 20

X-over- 90/90- 2 x 10

HS hold- 2 x 2min

Tempo strict pull-up (1-5-5-5)

Airdyne fun-

5 min easy

Grip-

Rolling thunder- 2 x 1:00

MOB-

Band distraction ankle and wrist

Skill-

OHS in front of Mirror and make corrections

Categories: WOD

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