Skill: 10 min Handstand practice WOD: For time: 15 Deadlifts 50ft Handstand walk/ 5 wall walks 15 Deadlifts 25 Strict HSPU 15 Deadlifts 25 Strict HSPU 15 Deadlifts 50ft Handstand Walk/ 5 wall walks Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 1 wall walk = 10 ft HS walk No kipping HSPU- modify to 5” HSPU, box or banded HSPU 25...
Attention! We are pushing our launch to WODify to next week. Please email info@crossfitpotrerohill.com if you have any questions. WOD: for time 9-15-21-15-9 Ring Dips/ Push-ups 27-45-63-45-27 Double Unders Finisher: 4x alternating, for quality Filly mixed overhead carry 50ft per arm (video) 5-10 Strict T2B/ knee raises PEEK into the WEEK...
Mobility: -Lat foam roll x 90 sec per side -OH banded distraction x 30 sec per side -Banded lat pull-down x 15-20 reps -Banded rocking spider lunge x 10 each leg Skill/ Technique: Every 2 min- 3 sets @ light: 3 BTN Push Press + 2 Pressing SN Balance+ 1 SN Balance WOD: 20...
Hero WOD: "Badger" 3 rounds for time 30 Squat Cleans 30 Pull-ups 800m run Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 LNT: Double DB squat cleans (Lv3: 35/25) "In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007."- beyondthewhiteboard.com PEEK into the WEEK...
Strength: Wendler -week 2, cycle 2 Deadlift (all % are based off 90% of 1 RM) 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps WOD: 13 min AMRAP 13 Sumo Deadlift High-Pull 13/11 Cal Row 13 Shoulder-to-Overhead Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
STRENGTH: 20 min to find 1 Rep Max Bench Press Partner WOD: For time 80 Assault bike Cal 90 Wall Balls, (20/14) 100 Sit-ups -Share work as desired -Only one person works at a time. *18 min cap* PEEK into the WEEK...
STRENGTH: Back squat Wendler week 2, cycle 2 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 2 rounds, each for time 750m Run 50m Walking Lunges 2 min rest between rounds Lv3: 40/20# vest (Bring your own weight vest...
Skill: Ring MU drills (10 min) -Ring drops -Transitions -Swings Strength: EMOM 10 Ring MU x 1-5 each min Or 10 min AMRAP for quality 10-15 sec Ring support hold 5 Ring rows 10-15 GHD sit-ups WOD: 10 min AMRAP 28 Unbroken DU 7 Double DB Devils Press Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Front Rack Mobility: VIDEO Skill/Warm-up A. EMOM 5 Clean high pull + hang power clean @ 50-60% B. EMOM 5 Power Clean + hang power clean @ 60-70% C. EMOM 5 1 Power Clean @ 70%+ WOD: 15 min to find a 1 rep max Power Clean (as many attempts as desired, but no more than 3...
Technique/Skill: Bar receiving drills: -2 sets of 5 tempo push press @ light → 3 sec negative to eyes then drop into the receiving position. Hold the receiving position for 2 sec. WOD: A. Every 2 min for 4 sets Strict Press 5-5-5-5 Start @ 70% and increase if desired Rest 1 min then, B. Every...