Friday WOD 7/12/2019


Outcast CrossFit – CrossFit

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Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

20 Single unders

5 Burpees

10 Dislocates

5 Shoulder press

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Side lunge

Calf stretch

Knuckle drags

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

BBB

10 Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Hang squat Clean

Drive hips back

Keep bar close to legs

Bar behind shoulders

Stand up getting hip extension

Shrug/High elbows/Fast elbows

Drop under the bar

Catch in squat

Drive elbows up

Keep core tight

Drive knee’s out as you stand up

Weightlifting

Hang squat clean (5×3 IWES )

Metcon

Hang squat clean/ Reverse lunge/C2B (AMRAP – Rounds and Reps)

12 minute AMRAP

10 hang squat clean (135/95lbs)

10 alt. front rack reverse lunges in place (135/95lbs)

20 chest-to-bar pull-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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