(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / “SPEED 18.1” WOD 10/8/19

“SPEED 18.1” WOD 10/8/19

0

Congratulations to Urbana Sepulveda, Margie Rivas, and Coach Mike on the awesome performances at the Masters World Cup! Coach Mike helped them achieve 1st & 2nd place world finishes over the weekend in 87K and 76K weight classes.

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

EMOM 10

ODD: 7 HSPU + 10 PVC Pipe Presses

EVEN: 8 Ring Rows w/ a 3 Sec. Negative

LIFT:

7 Sets (Every 90 Sec.)

1 Clean

*Start @ 50% and add 10 lbs each set building to 85%

WOD:

“SPEED 18.1”

30-20-10

Cal. Row

Hang Alt. DB Clean & Jerk (50/35) (45/30)

*Ladies 25-15-7 Row


FIT

SKILL:

EMOM 10

ODD: 8 Ring Rows w/ a 3 Sec. Negative

EVEN: 20 Hollow Rocks

LIFT:

5 Sets

8e DB Alt. Bench Press

8 DB RDL

WOD:

“SPEED 18.1”

30-20-10

Cal. Row

Hang Alt. DB Clean & Jerk (50/35) (45/30)

*Ladies 25-15-7 Row

Recommended Posts

Leave a Comment

You must be logged in to post a comment