WOD – Algoa CrossFit (Port Elizabeth) – Tues, 19 Nov 2013

0

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM for 20 min:
  • *Even Minutes - 12 Ring Dips
  • *Odd Minutes - 6 Thrusters (60 kg / 42 kg)
  • Score = Score out of 120 (Ring dips) and 60 (Thrusters)
  • .
  • Then...
  • .
  • 2) Complete 21-15-9 of the following for time:
  • *Toes to Bar
  • *Wall Balls (9,1 kg / 6,3 kg)
  • Score = Time
  • .
  • then..
  • '
  • 3) Buy out - 1 min of cumulative HS holding at the wall (advanced can do alternating shoulder taps)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image - Michele Letendre - "The Pool" 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)

Categories: , ,

Leave a Reply

Your email is never published nor shared. Required fields are marked *

*


six + = 8

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>