Call Us: (518) 459.4444

23
Dec

Saturday 122416

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Workout of the Day

* 35 Minute Time Cap

12 Days of Albany CrossFit (Christmas) (Time)

12 Rounds of:

100m Row

2 Pistols

3 Power Cleans (135/95)

4 Burpees Over bar

5 Toes 2 Bar

6 Wall Balls (24/20)

7 Pull Ups

8 Kettlebell Snatch (53/35) (4 Left/Right)

9 Push Ups

10 (Total) Alternating Lunges

11Deadlifts (135/95)

12 Wall Walks

*There are 12 total rounds with one new movement being added at the start of every new round.

I.E. do 1 100m Row, then 2 Pistols + 100m Row, then 3 Power Cleans (135/95) + 2 Pistols + 100m Row.

**The WOD is complete when the 12th 100m Row is done in the round that begins with 12 Wall Climbs.
[Scale 1]:

Changes:

Barbell (95/65)

Knee Tucks

Wall Ball (14/10)

KB Snatch (35/26)

[Scale 2]:

Scaled Pistols

Barbell (65/45)

AB Mat Sit-Ups

Ring Rows

Kettlebell Swings (35/26)

Scale Wall Walk Height

Leave a Reply