(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / “19.4” WOD 3/15/19

“19.4” WOD 3/15/19

0

If you are coming to an evening class don’t forget to come in early and sign up for a heat time!

Fitness – Strength – Community


WARM UP:

3 Min. Assault Bike

*Every 50 Sec. spike your HR for 10 Sec.

Then:

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Hip & Shoulder Mobility


WIN

WOD WARM UP:

EMOM 6

ODD: 3 Snatch + 3 B.F. Burpees

EVEN: 1-2 BMU + 3 B.F. Burpees

WOD:

“19.4

3 Rounds

10 Snatch (95/65)

12 Bar Facing Burpees

Rest 3 Min.

3 Rounds

10 Bar Muscle Ups

12 Bar Facing Burpees

*12 Min. Cap


FIT

WOD WARM UP:

EMOM 6

ODD: 6 Alt. DB Snatch + 3 B.F. Burpees

EVEN: 6 Jumping Pull Ups

*You may scale up to Regular Pull Ups.

WOD:

“19.4 FIT

3 Rounds

10 Alt. DB Snatch (50/35)

12 DB Lateral Burpees

Rest 3 Min.

3 Rounds

10 Jumping Pull Ups

12 DB Lateral Burpees

*12 Min. Cap

**You may scale up to Regular Pull Ups

Recommended Posts

Leave a Comment

You must be logged in to post a comment