CROSSFIT WOD

November 4, 2019 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————–

Overhead Squat (90% x 2)

With a running clock:

00:00 – 70%x5

02:00 – 75%x3

04:00 – 80%x2

06:00 – 85%x2

08:00 – 90%x2

—————————————

In today’s WOD the focus is getting out of the comfort zone with the wallballs. First part you finish the row to attack big sets of wallball under fatigue. Second you push big sets of wallballs out of your normal range to sit in the row knowing you have to row hard under the effect of those big sets.

Open Concept (Performance) (2 Rounds for reps)

AMRAP in 5 min:

70/50 Calorie Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP in 5 min:

50 Wallballs (20/14)

Max Calorie Row
——————– or ——————-

Open Concept (Fitness) (2 Rounds for reps)

AMRAP in 5 min:

60/40 Calorie Row

Max Wallballs (14/10)

Rest 5 Minutes

AMRAP in 5 min:

50 Wallballs (14/10)

Max Calorie Row

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: