(215) 291-2968 Tuesday - Oct 16, 2018

WOD 041518: How Much Wood Could A Woodchuck Chuck…?


CrossFit: Movement Prep: 1:30 Bike or Row – conversational pace 5-10 Sumo Inch Worms 50 Ft High Knees/50ft Butt Kickers 20 Sec Pike Holds on the Wall 5 Hollow Rocks 50Ft Waiters Walk 1:00 Bike or Row – medium pace 25/25ft Farmers Walk (light) 5 Cal on Bike 30 Sec Handstand Hold on Wall 10

CrossFit:
Movement Prep:
1:30 Bike or Row – conversational pace
5-10 Sumo Inch Worms
50 Ft High Knees/50ft Butt Kickers
20 Sec Pike Holds on the Wall
5 Hollow Rocks
50Ft Waiters Walk

1:00 Bike or Row – medium pace
25/25ft Farmers Walk (light)
5 Cal on Bike
30 Sec Handstand Hold on Wall
10 Hollow Holds
25/25ft Bear Crawl

:30 Bike or Row – faster
25/25ft Farmers Walk (with working weight)
5 Cal on Bike
1 Wall Walk or 2 Push Ups + 4 Mt. Climbers
10 Hollow Holds + 10 Sec Hold
25/25ft Plate Push

Conditioning:
30:00 EMOM
A) 50 ft Farmers Walk (2x 32/32kg)(24/24kg)
B) 10 Cal on Bike
C) 3 Wall Walks
D) 20 Hollow Rocks + :10 Sec Hollow Hold
E) 50 Ft Plate Pushes (45/25#)

BootCamp:
WOD 1:
8:00 EMOM
12 Kickstand DL – Left
6 Push ups + Plank Hold
12 Kickstand DL – Right
M.E. Box Shuffles

WOD 2:
9:00 AMRAP
5 Pull Ups
10 – 3 Pulse Squats
20 Wood Chops

2 Minute Rest –
9:00 AMRAP
5 Chin ups
10 Side 2 Side Lat Lunges
20 Russian twists

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