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15
Sep

Saturday 091617

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

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Workout of the Day

25 Minute Time Cap

Metcon (Time)

400m Run (together with wall ball 20/14, switch who carries ball after 200m).

then,

100 Jumping Lunges

50 Burpees Over Partner (Partner Holds Forearm Plank)

100 Hang Dumbbell Power Cleans (50/35 per hand)

50 Toes to Bar (Single DB Overhead Hold for partner 2)

100 Double Unders

50 Calorie Row (Dual Dumbbell Front Rack Hold for partner 2)

then,

400m Run (together with wall ball 20/14, switch who carries ball after 200m).

[Scale 1]:

No Change

[Scale 2]:

Wall Ball Run (14/10)

Regular Lunges

Burpees with no Jump over partner. Partner still holds plank.

Dumbbell (35/25)

Knee Tucks

200 Single Unders

[Scale 3]:

200m Run (10/8) Partner 1 carries the whole way.

80 Regular Lunges

80 Burpees with no Jump over partner. Partner still holds plank.

80 Hang Dumbbell (20/12) Power Cleans

80 AB Mat Sit-Ups

200 Single Unders

200m Run (10/8) Partner 2 carries the whole way.

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