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1
Sep

Sunday 090218

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

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Skills Practice

The Junkyard Dog (AMRAP – Rounds)

In Teams of 2,

4 Min. AMRAP of:

2 Partner Triple Jumps

1 Partner Jump Over + Crawl Under

* Partner 1 completes the work while partner 2 rest. While resting partner 2 will sit on the floor – legs straight and together with the arms out to the side forming a T. Partner 1 will jump over partner 2’s arms and legs for the triple jumps. After that partner 2 lay on their stomach for partner 1 to jump over them, then hold a plank for partner 1 to crawl under. Switch rolls when partner 1 completes all the work.

Conditioning

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
RX – Run with 45/25 lb. Plate

[Scale 1]:

Thruster (105/75)

Rope Climbs 10 to 12 ft

Box Jumps (24/20)

Run 35/15 plate

[Scale 2]:

Thruster (75/55)

Rope Get Ups

Box Jumps (20/12)

Run 15/10 plate

Recovery

Foam Roll:

Quads x 20 / Side

Lower back x 20 / Side

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