• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

February 10, 2017

9/2/2017

0 Comments

 
A:Warm Up
00:00-03:00
Ride, row, run or skip

03:00-10:00
15 EB Thrusters
15 EB Push Presses
10 EB Overhead Squat
10 PVC Passes
10 Hand Release Push-ups
5 Perfect Burpees (Push up and a big jump as high as possible.)

10:00-16:00
Mobility for lats and triceps

16:00-30:00
Handstand skill work:
4 Rounds:
20s Hollow
20s Superman
10 Tuck Crunches
10 V-ups
1 Wall Walk
1 Tick tock

With remaining time, play with handstands

B: Open Test  (AMRAP - Rounds and Reps)

AMRAP 20 minutes:
50 Wall Balls @ 20/14
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatch (145/100)
10 Muscle ups

Courtesy of CompTrain
Scale as needed. If you plan to do the open as RX, then try this out and get as far as you can
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers